Game Day Nutrition: What to Eat (and Not Eat) Before Playing

Lasting a full game means understanding your body. Your athlete knows their body better than you do, so advice is best — not forceful instruction. But there are some general principles that apply to everyone.

Before the game (2–3 hours before)

Eat a moderate meal with a balance of carbs and protein:

• Pasta with chicken
• A turkey sandwich on whole wheat
• Rice with grilled chicken or fish
• Oatmeal with fruit and peanut butter

Avoid: Heavy, greasy food. A large BBQ meal right before a game is a recipe for cramps, sluggishness, and a miserable time on the court.

Close to game time (30–60 minutes before)

A small, easy-to-digest snack if hungry:

• A banana
• A granola bar
• A handful of pretzels
• Toast with a thin layer of peanut butter

During the game

• Water is usually all that is needed for youth games. Sip regularly during breaks and timeouts.
• Sports drinks are helpful for longer games (45+ minutes) or tournaments with multiple games in a day.
• Do not overdrink. Too much water during a game causes sloshing and discomfort. Small sips, not big gulps.

After the game (within 30–60 minutes)

This is the recovery window. A snack or meal with protein and carbs helps muscles recover:

• Chocolate milk (seriously — it is one of the best recovery drinks)
• A PB&J sandwich
• Fruit and a cheese stick
• A protein bar

Related pages

• Cardio & Endurance — the training that requires good fuel
• Weight Training — nutrition supports recovery from training
• Start Here: 14-Day Jumpstart — the full getting-started guide