Pre-Game Fueling

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Game times are constantly changing and you need to be ready to perform at any time of the day. This tends to throw off a normal eating routine, making your pre game snack important.

Prior to a game, you want to make sure that you are choosing something you have had before so that you know it is not likely to give you an upset stomach. The priorities in this snack are carbohydrates and hydration. Aim to eat your pre game snack about an hour prior to your game. This allows your stomach to start digesting and processing the energy, as well as helps you start your game hydrated.

What has both carbs and fluids? Fruit! Fruit is easy to grab and take with you, however there are plenty of other options as well. Ideally, you are working with a dietitian to have your pre game snack needs individualized to you. If that is not an option or you are looking for general recommendations, ~30 grams of carb and 12-24 ounces of fluids 1 hour before your game is a great start. This will change based on sport, position, weight and age, however a safe starting place.

Here are some other pre game snack recommendations - all should be paired with something to drink.

• Homemade energy bars/bites

• Peanut butter pretzel bites

• Cookie dough energy bites

• “That’s It” bar or something similar

• Homemade mix of Chex cereal, dried fruit like cranberries and chocolate chips

• Peanut butter and jelly sandwich

• Crackers and cheese

• Crackers and hummus

• Homemade muffins

• Carrot Muffins A

• Carrot Muffins B

• Fruit Smoothie

Wanting to get some help with your pre game fueling plan? Make an appointment with your dietitian today.