Why is pre-game fueling important?
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Provides your muscles with fuel needed for intense exercise.
Prevents your blood sugar from getting too low and causing
unwanted fatigue.
Keeps you from feeling hungry while competing.
What to pay attention to when choosing a pregame meal:
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Timing —
 The night before
 3-4 hours before game time
 30-60 minutes before game time
Composition —
 Carbohydrates
 Protein
 Fluid
By: Colleen Davis MS, RD
Chartwells at St. Johns University
Campus Dietitian/Sports Nutritionist
For dinner the night before your game and the pre-game meal 3-4
hours before the start on the day of the game follow these tips:
DO:
 Eat a generous serving of complex carbohydrates: Foods like
whole wheat breads, pasta, brown rice, sweet potatoes, fruits,
and vegetables.
 Eat a serving of lean protein: Include lean (not fried) meat,
fish, egg whites, beans, nuts, tofu, skim milk, or yogurt.
 Be careful with seafood and undercooked meats as these are
most likely to cause food poisoning.
 Drink water throughout the evening.
 Include a little bit of salt on your foods.
 Eat until you are full-not more and not less!
DON’T:
 Eat high fat foods: Foods like fatty meats, fried foods, large
amounts of cheese, creamy sauces/dressing/condiments, and/or
desserts contain fat which stays in your stomach for a long period of time and does not provide optimal fuel for competition.
 Eat foods you have never eaten before: You don't want to risk
feeling sick due to a food intolerance, etc.
 Consume caffeine or alcohol within 24-48 hours of competition.
Breakfast:
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Egg white omelet with veggies + whole wheat toast + OJ.
Oatmeal with peanut butter + skim milk + banana + water.
Whole grain cereal + skim milk + banana and/or berries + OJ.
Whole wheat bagel + peanut butter + fruit + skim milk.
Peanut butter + honey on toast + instant breakfast drink.
Fruit and yogurt smoothie + low-fat granola.
Lunch/Dinner:
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Turkey + cheese sandwich, w/ lettuce and tomato on whole grain bread +
fruit + milk or sports drink.
Peanut butter + jelly sandwich on whole wheat bagel + granola bar + banana + water.
Ham and cheese wrap + fruit cup + fat-free yogurt + water.
Canned tuna with light mayo, lettuce, and tomato + pretzels + 100% fruit
juice.
Lean hamburger on a whole wheat bun w/ lettuce + tomato + side salad +
milk.
Whole wheat pasta + red sauce + chicken breast + vegetable + milk.
Brown rice + chicken and/or salmon + vegetable + low fat yogurt + water.
Roast turkey breast + sweet potato + salad w/ light or low fat dressing +
milk.
Many athletes require a small high carbohydrate snack 30-60 minutes before the game begins to top of muscle glycogen stores.
Try:
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Sports bar
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Half a bagel
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Low fat yogurt
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Fruit
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Whole wheat bread
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Cereal/cereal bar
If you don’t feel comfortable eating solid foods— try sports drinks,
gels, or gummies which are still high in carbohydrates, but are easier
to digest.
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Fluids are an important part of preparing for games.:
Always carry a water bottle and drink fluids throughout the day before
and the day of your game...
Drink at least 2 cups of water 1-2 hours before you begin playing.
During exercise— Drink about 4 oz of fluid every 15 minutes.
Sport drinks are good options for activity lasting longer than 60 minutes
to help replace carbohydrate and electrolytes.
Don’t forget to RE-HYRDATE after exercise. Drink about 3 cups for
every 1 lb lost during exercise!