Game Day Nutrition [Ultimate Athlete Guide]

When you’re properly fueled you can perform better play longer and recover faster. Our game day nutrition meal plan covers what athletes should eat before a game, pre game snacks and post game.

Additionally it includes a recovery nutrition plan so you can replenish your energy stores and repair muscles to prepare for your next event.

Read on to learn how to fuel for game day.

Importance of game day nutrition

As part of your game day nutrition plan, well timed meals and snacks provide energy to your muscles to help sustain your endurance throughout your competition.

Also, a good game day plan maintains blood sugar levels. It prevents light headedness, fatigue and loss of focus.

However, one pre-game meal or good game day eating will not make up for a poor diet overall.

Consistently eating a healthy diet will allow you to practice and train at a higher level throughout the season. 

What to eat the night before a game

The best meals to eat the night before a game should be rich in complex carbohydrate with moderate protein and healthy fat.

Generally, you want to limit foods high in fat and fiber since these slow down digestion and may reduce the amount of carbohydrates your body can store. 

Additionally, steer clear of unfamiliar foods and high fat and high fiber that can cause GI upset leaving you with an upset stomach, bloating, gas and nausea.

On game day and the night before a game, choose familiar foods and those that are lower in fiber and fat. You don’t want to have an upset stomach, nausea or vomiting to worry about.

And if you’re traveling, you’ll want to check out our tips for making healthy choices at restaurants. 

In addition, make sure to include extra fluids at meals so you stay on track with being hydrated. 

What food should be eaten on game day

On game day foods high in carbohydrate should be eaten so that fuel stores can be filled and then topped off closer to game time. At each meal, try to make half your plate carbohydrates, and at each snack pair a carbohydrate with a protein.

The best foods for athletes to eat on game day are those that you normally eat, since you’ll know how they’ll make you feel hours later.

Additionally, athletes should have a hydration plan to stay well hydrated for game time. Follow our recommendations for optimal hydration and calculate your sweat rate to dial in your hydration plan.

Breakfast for game day nutrition

Breakfast is the most important meal of the day, especially for athletes if they have a full day of eating before their competition. One of the biggest nutrition related mistakes an athlete makes is skipping breakfast. (1)

Since you have an increased energy need, they should eat energy rich and nutrient dense foods. Start off the morning with a combination of high carbohydrates, moderate protein and healthy fat. 

Good game day nutrition breakfast suggestions

• Bowl of oatmeal topped with fresh or dried fruit and low fat milk
• Scrambled eggs, fresh fruit and whole wheat toast or whole grain pancake
• French toast and fresh fruit
• Last night’s leftovers
• Breakfast burrito with whole grain tortilla, egg, lean sausage and tomato salsa
• Smoothie-fresh fruit, low fat greek yogurt, milk or cherry juice

What to eat 3-4 hrs before a game

Depending on what time the game starts, don’t skimp on lunch. You should eat a hearty balanced meal, high in carbohydrates, moderate protein and low fat. 

When you have 3-4 hours before your game, it’s best to eat a balanced meal that includes:

1. Complex carbohydrates: Whole grains, starchy vegetables, or fruits 
2. Lean protein: Chicken, turkey, fish or tofu 
3. Healthy fats: Avocado, nuts, seeds and olive oil based dressings
4. Hydration: Water and electrolyte-rich beverages 

Best pre game meal ideas

• Turkey sandwich with whole grain bread, avocado and fresh fruit
• Grilled chicken with roasted sweet potatoes and steamed vegetables
• Quinoa salad with roasted veggies, tofu and a vinaigrette dressing
• Whole wheat pasta with marinara sauce, turkey meatballs and a side salad
• Baked sweet potato with black beans, salsa and a side of grilled chicken
• Brown rice stir-fry with vegetables, soybeans and tempeh
• Turkey, tuna or tofu wrap with whole grain tortilla, lettuce and veggies
• Grilled salmon with roasted carrots and brown rice
• Bagel with hummus, cucumber, tomato and a side of fresh fruit
• Oatmeal with milk, fresh berries, and a spoonful of peanut butter
• Grilled chicken sandwich with whole wheat bread, avocado and fresh fruit

You’ll want to avoid unfamiliar and high-fat, high-fiber or greasy foods that can cause discomfort or slow digestion.

What to eat 2 hours before a game

Two hours before a game you should eat a snack with easily digested carbohydrate and protein. Additionally you should be hydrating with 10-20 ounces of water. 

Some good pre game nutrition snack ideas

• Apple slices with almond butter 
• Smoothie with banana, berries and low fat greek yogurt
• Acai bowl with granola and coconut
• Hard boiled eggs and a sports drink
• Whole grain crackers and hummus 
• Rice cakes with peanut butter and jelly
• Half a turkey or ham and cheese sandwich on whole grain bread 
• Grapes and string cheese

What to eat or drink one hour to game time

Right before game time, your nerves might be a little high and you also don’t want to eat anything that will sit in your stomach and not digest. Likely, you may want to drink a sports drink that you can sip as it gets closer to game time. 

Also, focus on eating around 30-60 grams of easily digestible carbohydrates like pretzels, applesauce squeezes or a small orange or banana if you’ve tried those before. Continue to hydrate with at least 8 ounces of water before the game.

The best game day nutrition half time snacks

You don’t need to worry about eating during a game that lasts less than an hour. However, for activities that go beyond an hour, you should consume (either foods or sports drinks) around 30 – 60 grams of carbohydrate/hour. 

Check out our post on the best halftime snacks for even more ideas.

Best recovery food for game day

The best recovery food for game day is carbohydrates and protein with a 3:1 carbohydrate to protein ratio. Eating carbohydrates replaces the fuel you used up during your game, and the protein repairs and rebuilds your muscles.

Start with a high carb snack and protein on the field after the game. Then make sure to eat a performance plate based post game meal within 2 hours after the game.

Additionally you’ll want to rehydrate to replenish your fluid and electrolytes. 

The four keys (4Rs) to performance nutrition recovery

1. Refuel with 0.5 gram carbohydrate per pound of body weight
2. Rebuild and repair muscles with at least 20-30 grams of high quality protein
3. Replenish fluid and electrolyte stores 
4. Rest so that your body recovers and you’ll be ready for the next activity

What not to eat on game day

On game day, it’s best to stick to foods you usually eat and avoid high fat, greasy, fried, creamy and spicy foods because these could cause you to have an upset stomach.

Try out new foods at practice and not on game day. The last thing you want to do is try a new food that causes stomach upset or GI symptoms and keeps you out of the game or unable to focus on playing. 

Generally, you’ll want to use practices to find the best foods for athletic performance. Those foods that are energy rich and nutrient dense. 

What should an athlete eat for all day events

For all day events, athletes should follow the game day nutrition tips, focusing on eating a recovery snack or meal and rehydrating right after competition to allow yourself the chance to recover. 

For all day tournaments or multiple games within 24 hours, try to follow the general timing and meal guidelines. When that’s not possible, choose familiar, easy to digest foods and make sure to refuel as soon as the game ends.

These foods generally can be tolerated by most athletes before a game and can be used as a quick snack in between events.

Quick digesting, stomach friendly carbohydrates for snacks and between games

• Bananas
• Bagels
• Cold cereal
• Crackers
• Pasta
• Sports bars
• Granola bars
• Yogurt
• Oatmeal
• Bread
• Pretzels
• Pancakes 

Key game day nutrition tips

Final Thoughts

Following a sports nutrition game day plan helps you eat the right foods at the right times before, during, and after a game.

It’s important to plan ahead, try new snacks and meals before game day, and listen to your body to determine what works best for you.

By fueling your body properly, you’ll be ready to perform at your best on game day.

What are your favorite game day foods?