What to eat Before the Game

Game day nutrition doesn’t have to be complicated, but it does need to be strategic. Many young athletes skip meals due to nerves or forget to plan ahead, which can lead to fatigue, cramping, or sluggish performance.

The best pre-game meals are rich in carbs, moderate in protein, and low in fat and fiber (which can upset the stomach). Think oatmeal with fruit, whole grain pasta with grilled chicken, or a turkey sandwich on whole wheat bread. Timing matters, too. Ideally, the main meal should be eaten 3–4 hours before the game, with a light snack like a banana or granola bar, about 30–60 minutes before kickoff. Hydration is just as important. It is important to encourage kids to sip water throughout the day and drink a full glass about 30 minutes before warm up. Every athlete is different, so you need to experiment and find what works best.