What Athletes Should Eat on Game Day

Next to the creatine question and the pre-workout fueling question, “What should I eat on game day?” rounds out the top three questions I get as a sports nutrition coach and dietitian. And for good reason. When you put so much effort into training and fueling during workouts and practices, getting ready on game day is just as important. Plus, busy families are finding it increasingly challenging to come up with good meals to eat on gameday.

Below I have some great ideas for eating together with your whole team.

This is the perfect article for team moms, coaches, booster clubs, and trainers looking to help their teams fuel up. If you’re an individual athlete, these are for you too!

A quick word if you’re in charge of planning meals for a team:

Plan way in advance.
No new foods on the event day.
Avoid serving high-fat or spicy foods to athletes.

Here are some really simple team meal ideas for your program that will provide your athletes with the right fuel.

If nothing else, you can always include these as staples with your meals:

Veggies like cucumber, spinach, carrots. Limit super high-fiber veggies like broccoli as they can lead to gas and bloating.
Fruit cups and fruit salads (offer high-volume water fruit like watermelon or berries, pineapple, melon, strawberries)
Low-fat milk and water as a beverage. Avoid sugary juices to support good sleep and recovery.

Pasta party

Whole-grain pasta (1-2 cups per athlete)
One-two grilled chicken breast (4-6 oz ideally)
Low-fat cheese + marinara sauce (avoid pasta sauces high in fat)

Turkey or beef taco bar

Choose lean ground turkey or lean ground beef (97-99% lean if possible, You can also choose to do tofu for plant-based athletes)
Whole-grain tortillas
Avocado, mild salsa, low-fat cheese
Rice or beans
Plenty of spinach, green veggies, tomatoes

Grilled chicken, burgers, or steak kabob grill party

Grilled chicken or lean red meat (flank steak is fantastic and rich in iron for endurance athletes)
Sweet potato or baby red potatoes on the grill
Side of whole-grain or brown rice
Large veggie salad with light dressing (drizzle don’t drench)

Brown bag it

Turkey or ham and cheese sandwich on whole-grain bread + avocado
Side of blueberries + banana
Pretzel sticks + applesauce
Greek yogurt cup + PB packet

Build-your-own sandwich bar

Have lean/grilled protein options available (tofu, chicken, lean beef, ham, ground turkey)
Whole-grain rice, pasta, bread, or pita of choice
A mixture of veggies (cucumber, tomato, spinach)
Watermelon slices or fruit

These meal examples are something you can share with parents, booster clubs, and those in charge of getting meals and snacks together before games and events. Note that portion size and ratios of each meal will vary depending on body size, goals, and sport. Nutrition can make a good athlete great or a great athlete good!

Bring Wendi out for a team talk or presentation! Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain with a talk today! Click here to book a discovery call.

Remember to use my “4-2-1 Fueling Strategy” to properly time meals with guidance!

Wendi Irlbeck, MS, RDN, LD, CISSN

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