Pre-Game Meals Made Easy

I wish I knew more about how nutrition and hydration played a role in athletic performance when I was a young athlete. Unfortunately, we didn't have as much information or as many experts in the sport performance field, and there was a lot of conflicting advice out there.

I finally started to get wise when I was in University, as we had a registered dietician as part of the hockey staff. She helped us immensely, and recommended healthy nutritionally dense foods, as well as supplements that would help.

It wasn't until I was fortunate enough to play professionally when I figured out that hydration is probably THE MOST IMPORTANT aspect of preparing to play, but definitely the most overlooked.

Now that I have taken numerous nutrition courses and have become certified, I try to yell this information from the mountaintops to anyone who will listen.

Here's your chance to gain some valuable information that is guaranteed to help you in your athletic development.

BEST PRE-GAME MEALS

The best pre-game meal for athletes depends on the timing before competition, the type of sport, and the athlete’s own digestion tolerance, but there are some well-established guidelines:

⏱ Timing

• 3–4 hours before competition: This is the main pre-game meal. It should be balanced but easy to digest.

• 30–60 minutes before competition: A light snack (if needed) to top up energy.

🍽 Main Pre-Game Meal (3–4 hours before)

The goal ishigh carbohydrate, moderate protein, low fat, and low fiberso energy is available without digestive discomfort.
Examples:

• Grilled chicken with white rice and steamed vegetables

• Turkey sandwich on white bread with fruit

• Oatmeal with banana and honey

• Pasta with a light tomato sauce and lean protein

🍌 Light Pre-Game Snack (30–60 minutes before)

The goal isfast-digesting carbsto maintain blood sugar and top up glycogen.
Examples:

• Banana or apple

• Granola bar

• White bagel with jam

• Small sports drink

💧 Hydration

• Begin hydrating throughout the day.

• 16–24 oz of water 2–3 hours before.

• 8 oz water 30 minutes before.

• Electrolyte beverages if it’s hot or the sport is long-duration.

❌ Foods to Avoid

• High fat foods (fried foods, heavy sauces) → slow digestion.

• High fiber foods (beans, lots of raw veggies) → risk of stomach upset.

• Excess sugar right before the game → blood sugar crash.

SPORT SPECIFIC

🏒 Hockey

Demands:High-intensity bursts, heavy glycogen use, often in cold rinks (slower digestion), and games can run long.
Pre-game meal (3–4 hrs before):

• Grilled chicken, white pasta with light marinara, and a piece of white bread

• Oatmeal with banana + honey + a few scrambled eggs
  Snack (30–60 min before):

• Granola bar, banana, or a sports drink

💡Why?Easy-to-digest carbs load glycogen for skating bursts; moderate protein supports muscle repair.

🏀 Basketball

Demands:Continuous movement with frequent sprints and jumps; heavy glycogen usage and fluid loss.
Pre-game meal (3–4 hrs before):

• Turkey sandwich on white bread with pretzels and fruit

• Rice bowl with lean beef or chicken, cooked veggies, and soy sauce
  Snack (30–60 min before):

• Banana, applesauce pouch, or small sports drink

💡Why?High-carb, moderate protein meals fuel constant motion and explosive efforts; sodium-rich foods (pretzels/soy) help hydration.

⚽ Soccer

Demands:Endurance + sprints; high glycogen turnover, games are long, outdoor heat can matter.
Pre-game meal (3–4 hrs before):

• White pasta with light olive oil & chicken, bread roll, and cooked carrots

• Bagel with peanut butter, banana, and honey
  Snack (30–60 min before):

• Energy gel, small sports drink, or half a white bagel with jam

💡Why?Carbs dominate since soccer is ~90 minutes of sustained activity. Lower fat/fiber reduces risk of stomach issues while running.

🏐 Volleyball

Demands:Short bursts, reactive movements, less overall running but high neuromuscular demand and focus.
Pre-game meal (3–4 hrs before):

• Chicken stir fry with white rice (lightly cooked veggies)

• Turkey wrap (white tortilla) with fruit
  Snack (30–60 min before):

• Rice cakes with honey, granola bar, or banana

💡Why?Fuel for short, powerful bursts and jumping; needs steady blood sugar for reaction time and mental focus.

👉Ready to help your athlete reach their full potential?Register them for Peak’s Youth Athlete Development Program today at www.peakathletictraining.com.