Fuel for the Field

It’s no secret that preparation for a game starts long before you step onto the field. By properly fueling your body, you are setting yourself up for success on and off the field. Pregame nutrition is meant to support energy, focus, and overall fuel throughout your game day. Balanced nutrition allows you to stay focused and sharp mentally by keeping your blood sugar low and greatly reduces fatigue by providing consistent energy. 

Night Before the Game

The night before the game, you should eat a meal high in carbohydrates, the primary fuel for athletic activity, and drink plenty of fluids. In addition to prioritizing carbohydrates, meals eaten the night before should be high in protein and healthy fats. Protein is key for muscle repair and recovery while healthy fats are used for sustained energy and joint health.You should also include fruits and vegetables in your pregame meals both the night before and the day of to ensure you are getting key vitamins, minerals, and antioxidants that support overall health. 

Some great dinner options for the night before a game are:

1. Grilled chicken or salmon with steamed veggies

2. Turkey burgers, roasted sweet potatoes

3. Rice or quinoa

4. Whole wheat pasta with lean turkey or beef

5. Baked salmon or cod 

Sleep is the most important part of any pregame routine. Every athlete should aim to get 7-9 hours of sleep every night, but should especially prioritize restful sleep before a game. 

Breakfast & A Few Hours Pregame

Breakfast is the most important meal of the day, especially for athletes! A few hours before your game, be sure to eat a meal high in whole grain carbohydrates, lean protein, and healthy fat and have at least 20 oz of fluid. Drinking water consistently throughout the day 

Some hearty and healthy breakfast options for a good pregame meal include:

1. Breakfast burrito with scrambled eggs, black beans, cheese and spinach in whole wheat tortilla

2. Oatmeal with fruit

3. Bagel or tortilla with peanut/almond butter or avocado

4. Grilled chicken or turkey in a breakfast burrito or sandwich

5. Low-fat yogurt with granola and berries

6. Cottage cheese with sliced peaches and sprinkle of granola 

7. Hard boiled eggs 

You should avoid heavy, greasy foods the day of a game. 

One Hour Before Game

It’s almost go time! About an hour before the game, if you choose to have a quick meal or a snack, be sure to avoid foods that are high in protein or fat. These take a long time to digest and will eat away at stored energy. You should be drinking even more water closer to the game and can supplement your hydration with an electrolyte drink if you would like. If you are going to eat a full meal, be sure it is built around complex carbs, moderate protein, and low fat and fiber content.  

Some good options for a pregame snack include:

1. Bananas

2. Applesauce pouches

3. Pretzels or rice cakes 

4. Granola bar

5. Dill pickles

Hydration

Consistent hydration helps regulate body temperature, improve focus, and prevents muscle cramps. The day of a game, you should aim for roughly half your body weight in ounces of fluid as a starting point. As it gets closer to gametime, aim for 20 ounces of fluid every two hours. Sports drinks are a great way to hydrate and can add some fun into your hydration routine, but they should be consumed in moderation, and  shouldn’t be the main source of hydration.