What Athletes Should Eat the Night Before a Game
Most of the athletes we coach do a pretty good job with their nutrition during training, workouts, and on rest days. An area where they need the most help is before games—both the night before, and the day of competition (which can affect you more than the night before). There are a lot of factors that go into this…and believe it or not, it starts DAYS before you’re set to compete. Prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need and don’t wait until gameday to try and undo a few day’s worth of bad eating.
Some of the most common mistakes we see on intense training or competition days include eating:
- Fried foods
- Spicy foods
- New foods
- High-fat foods
- Consuming high-fat or high-fiber right before activity
So to keep you sharp, fueled up and ready to go, here are the five things to keep in mind as you prepare for game day.
1. What you eat the night before any competition should be practiced in advance.
I can’t stress this enough. If you try new foods the night before you compete, you could end up getting sick with stomach pain, cramping, or digestion issues during your performance. Also, the meal could negatively affect your sleep and ultimately end up tanking your efforts the next day. Practice foods and meals you want to eat the night before a game at least a week in advance to know “it works and feels good for you.”
2. Limit oils, high fiber, and high-fat cuts of meat that take longer to digest and can prevent you from properly fueling up with carbs.
Too much fiber can cause GI distress. Your goal is to fill up your glycogen stores (the storage form of carbohydrates). Balance out your meal with both carbs and protein, and don’t go too heavy on one or the other.
3. Avoid fried and heavily processed foods, dressings, sauces, and spicy foods.
It might taste good, but it will slow you down for the game. Fuel up with a high-quality lean protein source paired with some fruit, complex carbohydrates, and veggies. You want to have a balanced plate ultimately containing foods from all food groups. (Here’s an example menu for a full day of eating)
You can’t perform like a beast if you eat like a bird, so don’t take this for granted! Be sure to also test out these foods ahead of time to ensure you know they won’t make you sick. (Check out some additional snack ideas here.)
4. Get a minimum of 7-9 hours of sleep! (consequences of poor sleep & athletic performance.
There are even some foods that will both stack you up right and help you fall asleep:
- Consume a casein-rich snack like cottage cheese, Greek yogurt, or string cheese paired with an apple or banana.
- Casein (slow-digesting dairy protein) will help repair and rebuild muscle while at rest.
- A small serving of carbohydrates will top off the fuel tank roughly 45-60 min before bed.
- Cherries and bananas have also been shown to support restful sleep. Cherries are a natural source of melatonin which helps you fall asleep.
- Bananas are a great source of magnesium which is a mineral aiding in muscle relaxation. The perfect combo to help your muscles relax, recover, and for you to sleep well before your big game or competition!
Meals to consume the night before game day
Here are some examples of well balanced meals that will fuel you up and have you ready to perform at your best
- Grilled chicken sandwich on a whole-grain bun with veggies, 1-2 cups whole-grain rice, mixed berries fruit cup, and low-fat chocolate milk
- Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices
- Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk
- Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat light)
- For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls
- 93% lean ground beef burgers on whole-grain bread or in pita wrap paired with a side salad, raspberries, and low-fat milk
- Whole-grain rice bowl with grilled shrimp or lean flank steak tossed in roasted broccoli with diced avocado (keep it light 1 tbsp) and fresh fruit
- Roasted sweet potato with lean ground turkey or tofu in a whole grain wrap with hummus and blueberries
- 1-2 whole-grain chicken wraps with beans, spinach, tomato, mashed hummus, and fruit
NO NEW FOODS THE NIGHT BEFORE A GAME OR ON GAME DAY! (Did you miss that the first time? It’s really important!)
A great way to plan ahead for balanced meals so you’re not tempted by quick fast food meals is by using my plate method. And for additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method.
GOOD LUCK and don’t forget to have fun!
What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?
“Wendi has helped me feel better going into games and camps and has assisted with my weight gain goal. I have gained a solid 10 lbs since we started working together, and I have more energy during practice and training. My muscles aren’t as sore after games either.”
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service
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