The Perfect Pre-Game or Pre-Race Meal: Fueling for Peak Performance

The Perfect Pre-Game or Pre-Race Meal: Fueling for Peak Performance

Are you wondering what to eat the night before your next football game? Field Hockey game? Soccer tourney? How about the night before a marathon? Do you have a cross country meet coming up? Swim meet on the horizon? Are you a parent who's organizing a team dinner?  No matter what's coming up for you, one thing is clear: optimizing the meal you eat the night before will set you up for optimal performance. Eating the right combination of nutrients can enhance your energy, keep you mentally sharp, and help your body recover faster. But what does the perfect pre-game meal look like? Let’s break it down.

1. Focus on Carbohydrates

The night before any competition, you want to fill your muscles with glycogen—your body’s most accessible energy source. Carbs are the best way to do this. Starting your event with ample glycogen stores will ensure that you have a continuous and  steady  release of energy throughout the game or race.

Note on fiber: for athletes who experience GI distress its best to minimize fiber the night before a competition.

Great Sources of Carbohydrates:

• Rice, quinoa, or pasta
• Potatoes and Sweet potatoes
• Legumes like chickpeas or lentils
• Fruit 

2.  Protein!

While carbs may be our focus,  protein is crucial for optimal blood sugar control as well as pst competition muscle repair and recovery. Yes you need to think about recovery BEFORE your event. Preventing muscle breakdown is a huge part of recovery. This is especially important for endurance events as well as multi-day events such as tournaments. Make sure your protein source the night before are lean in order to minimize inflammation and GI distress.

Great Sources of Lean Protein:

• Chicken or turkey breast
• Fish (like salmon, which also provides healthy fats)
• Plant-based proteins like tofu or tempeh
• Eggs or egg whites

No need to overdo it with protein.  20-30 grams is plenty as an addition to your carb intake. This will ensure that you don't feel heavy or sluggish.

3. Healthy Fats!

Adding healthy fats to your night -before meal can be your secret weapon. Healthy fats help to naturally  offset inflammation and provide a slow, steady energy source that can help prevent the dreaded mid-race energy crash. Focus on unsaturated fats which are  easy for your body to digest.

Good Sources of Healthy Fats:

• Avocado
• Olive oil or avocado oil
• Nuts and seeds (like almonds, chia, or flax seeds)
• Nut Butters (peanut butter, almond butter)
• Fatty fish like salmon or mackerel

Incorporating a small amount of healthy fat in your "night before" meal can help give you lasting energy. For example, you can drizzle olive oil over your  pasta or add sliced avocado to a chicken and rice bowl.

4. Hydration!

Hydration status is a HUGE part of your "day-before" fueling strategy. Sip on water throughout the day. Don't get behind because it can be difficult to catch up. Your muscles store water, so starting your event adequately hydrated will help every part of your performance from balancing blood sugar to avoiding that energy crash mid-game to keeping body temperature normalized.  Depending on your sweat rate you may want to take in electrolytes as well (either through food or supplements).Avoid sugary drinks or highly caffeinated drinks which can lead to dehydration.

5. Timing 

Ideally your "night before meal" should be consumed 3-4 hours before you go to bed. If you are still hungry right before bed you can top it off with a healthy balanced snack that combines protein and carbs. 

6. Planning for a Team Dinner?

If you’re a coach, captain or parent organizing a team meal, balance is key. Make sure to include a variety of options that cover carbs, lean proteins, and healthy fats. Set up a buffet-style dinner with dishes like:

• Pasta, Rice or another grain
• Grilled chicken, turkey, or fish
• A large salad with a variety of veggies
• Sliced avocado, nuts, and olive oil-based dressings

This ensures that all athletes—whether they need more carbs or lean proteins—can build a meal that suits their specific needs.

Sample Pre-Game Meal for a Soccer Team:

• Grilled chicken breast or tofu
• Rice or  pasta with olive oil and herbs
• A large, colorful salad with mixed greens, tomatoes, cucumbers, and avocado
• Fresh fruit like berries or bananas for dessert

**Common Mistakes to Avoid 

While it’s important to fuel properly, avoid the temptation to overeat or try new foods the night before a competition. Here are a few things to avoid:

• Heavy, greasy foods: Burgers, fried chicken fingers, French fries, or other foods high in saturated fat can leave you feeling sluggish.
• Overloading on fiber: While fiber is great for everyday health, too much fiber right before a game can cause stomach issues for some athletes.
• Sugary treats: Refined sugars might give you a quick boost, but they can cause an energy crash during your event.

Ready to Create Your Perfect Pre-Game Meal Plan?

Ready to design YOUR  personalized meal plan? Apply for my signature program "YOUR ULTIMATE SPORTS NUTRITION GAME PLAN". I will work closely with you to design a nutrition and hydration game plan for practices, games, races, tournaments, off days, and more. I want you to nail your nutrition so that you can be the strongest, fastest, healthiest and best athlete you can be!  Let's do this!