If a proper pre-game meal is eaten with carbohydrates, protein, and fluid, then the blood sugar will be at the right level to provide important energy for the brain during the game.

Introduction

The 3-4 hour pre-game meal is important for preparation of a game. This meal should consist of carbohydrates to “top up” what was eaten 24-hours prior and in previous meals during the day.  Relatively smaller portions of protein (chicken, fish, beef, etc) are also important, as well as fluids. The 3-4 pre-game meal should be easy on the stomach so that there is no, or limited, bloating and flatulence.

This story is one from our six-part series on the importance of nutrition and hydration.

Part 1: Nutrition & Hydration: 24 hour pre-game meal

Importance of a pre-game meal

In the previous article in this series, we talked about the importance of eating a nutritious meal 24-hours before a game. If this is done, the muscles and liver will have lots of stored carbohydrates (glycogen) and there will be some glucose in the blood. The 3-4 hour pre-game meal is important to “top up” carbohydrates and make sure there is plenty of glucose in the blood. In particular, blood glucose (blood sugar) is very important, because it is the only source of energy the brain can use. If a proper pre-game meal is eaten with carbohydrates, protein, and fluid, then the blood sugar will be at the right level to provide important energy for the brain during the game.

Timing of the pre-game meal

It takes about 3-4 hours for food to empty out of the stomach. Therefore, the 3-4 hour window for a pre-game meal is consistent with most players. However, some players digestion is different (slower or faster). As such some players may like to eat their pre-game meal sooner, while other players may like to eat 2-3 hours before the game. To each their own.

Some players prefer to eat closer to game-time because they get hungry when they eat too early. If this is the case, there is always the option of having a 3-4 hour meal, then eating a small snack 1-hour before game time.

What foods are good for a pre-game meal

Carbohydrates are easy to digest, taste good, they’re easy on the stomach, and provide important energy for the muscles and brain during a game. Therefore, they are a good choice for a pre-game meal. Generally speaking, pre-game food should be rather bland so as to not upset the stomach or produce excessive flatulence.

Pasta, bread, fruits, veggies, potatoes, rice, fruit smoothies, etc. are all great foods to eat for a pre-game meal (for a comprehensive list of carbohydrates see the previous article: Nutrition & Hydration: 24-hour pre-game meal). It is also important to have some protein in a pre-game meal: chicken, turkey, cheese, low fat milk, smaller portions of beef and pork with the fat cut off, fish, etc.

What a hockey player should not eat for a pre-game meal

Spicy foods should be avoided, such a Mexican, Indian, Sichuan, Hunan, Ethiopian, and certain Thai dishes. They could stir up trouble. However, the same goes for beans which produce gas in the stomach, regular milk can cause bloating in athletes who are lactose intolerant, and vegetables such as cabbage, brussel sprouts, broccoli, cucumbers, radishes, celery, and asparagus can cause gas and bloating.

As a general rule, players should not experiment with new foods on game day. The days to experiment with new or different foods are on practice days when less is on the line if something goes wrong. For the pre-game meal, players should eat food they are familiar with and know will not cause an upset stomach. Generally speaking, the 3-4 hour pre-game meal should be relatively bland.

How big can a pre-game meal be?

The size of the pre-game meal is dependent on the player. It is also dependent on how hungry the player is and when was the last time the player ate. If the meal is being eaten by a younger player whose parents prepare it, then the player should eat what is on their plate (unless already really full).  If the player is older (Jr, college, pro) the size is determined by the experience of the player having eaten hundreds of pre-game meals.

Without getting into portion sizes in grams, perhaps the best way to determine pre-game meal size is to use the “Choose My Plate” diagram published by the US Department of Agriculture, see below.  You can see that ¾ of the plate is carbohydrates (vegetables, fruits, and grains) and ¼ of the plate is protein, with some dairy.

Get a good handle on your pre-game meal to be at your best and increase the odds you’re discussing your team’s victory during the post-game meal.