What to eat before and on the day of a game | Otsuka Pharmaceutical Co., Ltd. (2024)

FAQs

What should I eat and drink the day before a game? ›

Night Before the Game: Carb-load and Avoid New Foods

Starchy foods like whole-wheat pasta, rice, potatoes, beans, broccoli, and grilled chicken offer a carbohydrate-rich meal that will provide the right fuel for the next day's event and protein to fuel recovery. Broccoli adds calcium, vitamins A and C.

On the day of the game, you should ideally finish eating 3-4 hours before it begins. To keep your energy up during the game, it is also a good idea to have an easily digestible light snack (such as a jelly drink) about 1-2 hours beforehand.

Eat a healthy breakfast

Pairing carbs with protein, such as eggs, yogurt, milk, and peanut butter/nuts will help hold you over throughout your first game. Eating this heathy pre game meal 2-3 hours prior to your game is vital to topping off energy stores as you get game ready.

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. That's because more blood goes to your muscles during exercise, leaving less for digestion.

A healthy (and relaxing) food

Pasta is the perfect food for athletes for many reasons that stem from the same idea: it is healthy and it has many benefits, such as reducing anxiety levels. Therefore, they are perfect to have before a competition, because they will help calm the nerves.

Ideally, you can eat a banana 30 minutes to an hour before a football game to benefit from its easily digestible carbohydrates and electrolyte-balancing properties. The natural sugars in bananas provide a rapid energy boost, while the potassium content supports proper muscle function and hydration.

Oats contain a type of soluble fiber (beta glucan) that makes cooked oats gluey—but can be beneficial for endurance athletes. Beta glucan slows the absorption of carbs over 2 to 3 hours, helping you feel satiated for a long time. Hence, oatmeal sticks to your ribs; it's a good pre-exercise choice for sustained energy.

If you're eating breakfast, try eggs with toast, a bagel topped with turkey, or a smoothie with protein powder. And drink plenty of water. Avoid any high-fiber foods this close to the game. While fiber is generally good for your system, having it too soon before intense exercise can cause gas and bloating.

Is it OK to eat cheese before a game? ›

It's important to avoid foods that are high-fat. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream. Also avoid foods high in fiber, as they will cause gas and bloating.

Salad had more votes than any other food on this list. It is an easy and light dish to eat before a game. It is full of nutritious ingredients and is a great way to get your essential vitamins.

1-2 Hours Before Game Time/Between Events

“Foods like lower fiber rice, pasta, and breads are good options.” But don't pig out—you want enough food to give you energy, but not so much that you feel that burrito bowl sloshing around in your guts during the first quarter of the game.

Hydration tips before play:

The night before playing, fill and chill squeeze bottles or sports jugs and bring them to each practice and match. Have a minimum of two liters available courtside. Consume enough fluids throughout the day so urine is a light or pale yellow color before starting a match.

Drinking alcohol the night before or after a game can affect your performance. Hangovers can result in symptoms of headaches, nausea, diarrhea, fatigue, dehydration, and body aches that can diminish athletic performance.

It's mostly sandwiches! It has been reported that some NFL players go for classic peanut butter and jelly sandwiches just before a game. Others created their own smoothies, and those too excited by game-day have no appetite so they take nothing, focusing only on staying hydrated.