Principals of single game day nutrition

The pre-game meal (~3-4 hours before)

The two most critical factors in pre-game nutrition are fuel and fluids.  The pre-game meal is the last opportunity to top up muscle glycogen stores.  The pre-game meal needs to be;

1.Higher in Carbohydrate. e. supply between 2-3g carbohydrate/kg bodyweight. For most, this will be about 150- 300g of carbohydrate. If you don’t like eating a large meal, this can be split up into 2-3 different mini meals. 60minute plus players need a little more.

2.Moderate in protein and low in fat. A meal high in protein or high in fat at this stage is not advisable for a number of reasons.

• It will likely be low in carbohydrate and will not assist fuelling requirements.
• High fat diets delay gastric emptying, this could result in a full, uncomfortable feeling in stomach and;
• High fat and high protein meals are harder to digest then carbohydrates. This means a large volume of blood is rushing to the stomach to assist in digestion, taking it away from the muscles that rely on the blood to supply oxygen to do their work during the game.

3.Be familiar to you. Just before a big game is not the time to trial new types of foods or timing, use training sessions or practice matches to decide which foods feel comfortable to you. Liquid meal supplements such as smoothies can be useful for people who find it difficult to eat solid food due to nerves etc.

4.Be accompanied by 600ml+ of fluid. After this continue to sip fluids up until the game. Drink such as sports drinks, juice and milk can contribute to your carbohydrate intake, but don’t forget plenty of water as well. (*)

(*) Those who have high sweat rates and are prone to cramping and therefore using electrolyte replacements (e.g. Hydralyte SportTabs), would be advised to have one shot in either 500mL of water or sports drink at this time. 

Pre game snack (~1-2 hours before)

This is not a meal, but rather a lighter snack. The goal of this snack isn’t really to top up glycogen stores (because this should already be done), but rather to provide some blood glucose so that glycogen stores can be spared in the early part of the game. This meal should supply about 50g of carbohydrate through foods and drinks.. Aim for about 600ml+ of fluid with this snack. Sometimes the fluid will also be where you get the carbohydrate as well – e.g smoothie

Pre-game snack ideas:

• Sandwiches/Wraps
• English Muffin/Crumpet/Raisin toast.hot cross bub
• Breakfast cereal (doesn’t have to just be eaten at breakfast!!!) + fruit
• Cereal bars + fruit juice
• cereal bars + fruit-flavoured yoghurt
• Popcorn, pretzels, crackers
• Hot cross bun
• Fruit salad with yoghurt
• 300g low fat creamed rice
• 1 piece fruit + 1 cereal bar and 200g low fat yoghurt
• fruit salad with yoghurt
• Rice cakes with peanut butter and sliced banana or cheese and tomato

During game & foods and fluids

If you have fuelled well prior to the game, then there is little chance you will run out of carbohydrate stores during. However light carbohydrate snacks to provide fuel to your brain and muscles and can reduced perceived exertion (ie how hard things feel) and not to mention, keep hunger at bay.

During games your key focus will be concentrating mainly on fluids. Use every opportunity for a drink, and alternate between water and sports drink which will supply you with some additional carbohydrate to top up energy levels anyway. If you are playing multiple games in the day, it might make sense to have some snacks on hand for during the game, especially if game times make if difficult to fit in your regular meals.

During Game and between game food ideas