Pre Game

Football players should eat a meal that will sustain their energy levels, be easy to digest, and help them stay hydrated before the game. Here are some recommendations for pre-game meals and instructions:

• Time: 

• To ensure adequate digestion, eat the pre-game meal three to four hours before kickoff. 

• Composition:

• Complex carbs make up 60–70% of the meal.

• Lean protein content is moderate (15–20% of the meal).

• Low in fiber and fat to avoid upset stomach

• Ideas for meals:

• Lean turkey meatballs and tomato sauce served over whole grain pasta with steamed vegetables on the side

• Brown rice, roasted veggies, and grilled chicken breast

• Grilled salmon, baked sweet potatoes, and a tiny side salad

• A slice of fruit, scrambled eggs, and whole grain bread

• A banana, a scoop of protein powder, and berries on top of oatmeal3.

• Pre-game snack options:

• Honey-topped Greek yogurt with a variety of fruit

• Almond butter with whole grain toast

• Banana or energy bar

• A handful of various seeds or nuts.

The secret is to select quickly digested, high-carb, low-fat foods like grilled chicken, whole-wheat pasta, rice, potatoes, and beans. These give players the vital carbs they need for energy without adding extra fat that could slow them down.