These are the key goals for your meals and snacks on competition day.

* Hydrate and fuel during exercise
* Boost mental focus and energy
* Recover, build and refuel after exercise
* Minimize muscle damage and soreness

Before your game, fluids are essential:

* Drink throughout the day
* 2 cups immediately prior to exercise

Among your fluids include water, nonfat/lowfat milk, and 100% juice (4-8 ounce servings).

Your pre-game meal should be 3-4 hours before competition, but this is somewhat flexible based on individual adaptability. In other words, test it out and see what you’re comfortable with. Everyone is different.

* Pre-game Meal
o Protein, carbohydrate, healthy fats, fluids
* Example foods:
o Grilled fish/chicken, wild rice/potato, whole grain roll, sautéed green beans, salad, olives, fruit, milk, water

If there is time, you should have a pre-game snack within 60-90 minutes prior to your event. The amount of food and timing is very individualized. Test this out before a game. Don’t ever experiment or do anything new on game day!

* Pre-game Snack:
o Carbohydrate + protein + fluid (minimal fat)
* Example foods:
o Yogurt+Fruit+Honey (or pre-sweetened yogurt)
o Cereal+Fruit +Milk
o Turkey Sandwich
o Crackers/pretzels + Apple + Low fat mozzarella cheese
o PB&J + milk
o Sports drink + whey protein
o Protein-energy bar/shake

During your game or event, the goal is to stay well-hydrated:

* Fluids!
o 4-8 oz. every 15-20 minutes
o Sports drinks are a good choice on game-day

When the game is over, these are your immediate goals:

* Rehydrate
* Repair
* Refuel
* Grow
Source(s):
http://nutritionsg.com/game-day-meal/


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