• Help to maximize muscle and liver fuel (glycogen stores)
• Prevent low blood sugar
• Prevent dehydration
• Provide feeling of satiety(sensation you have eaten)
• Can provide a sense of readiness for competition

Most athletes fear gastrointestinal (GI) problems from meals eaten on Game Day.  GI discomfort is typically more common in sports that involve sprinting or rapid body movement (running).  More intense exercises have a greater risk of promoting GI problems.  However, athletes can improve tolerance to pre-competition eating during training.

Factors that increase GI problems:

Eating on Game Day

The major goals for Game Day meals are to provide adequate energy and to hydrate the system.  Therefore, it is important for the athlete to focus on high carbohydrate foods and stock up on fluids.  See "High Carbohydrate, Low Fiber Foods" below.  Also, remember to limit high fat foods this day, since fats delay gastric emptying.  The last thing you need is for food to weigh you down!  Examples of high fat foods to avoid are cheeseburgers, fries, potato chips, ice cream, etc.  Strive for lower fat protein choices on game day such as skim milk, low fat yogurt, lean poultry, fish, and skinless meats.

Some athletes also find high fiber foods to cause GI discomfort.  Common high fiber foods to limit close to the game include bran cereals, fiber muffins, fresh fruit with skin, and raw vegetables.  It is also a good idea to limit gas-producing foods such as broccoli, beans, or cabbage. 

High Carbohydrate Low Fiber Foods

Foods with 30 gm carbohydrate per serving

*Chart adapted from:  Monique, RD, LD.  Complete Guide to Sports Nutrition. 1999.                                                                                 

Fluid Guidelines: 

Proper hydration is critical for maximizing performance.  Remember to include water and/or sports drinks with your pre-game meals.  Remember that alcoholic and caffeinated beverages cause frequent urination and could lead to dehydration.  See our specific recommendations for good hydration before during and after your sporting event.

Nutrition Guidelines For Your Sport

Just as athletes need to train physically specific for their sport, they need to also train nutritionally for their particular sporting event and starting time of event.  For example, the tennis player with multiple games throughout the day would eat very differently throughout the day compared to the basketball player with one night game.

Athlete Eating Schedule For Game Day

Event time	Endurance events	Sprint events
Morning	Force yourself to get up early enough to eat a high carbohydrate meal and have it be mostly digested before competition time. Be sure to include a good hydration routine as most of us are dehydrated in the morning.	A light breakfast with light carbohydrate should be adequate. Juice and toast would be a fine example. If you eat a really light breakfast, be sure to take the recovery foods and breakfast foods with you to provide your body the energy it needs to function.
Noonish	A good breakfast 3-4 hours before the event, then a light snack about 45 minutes before the event would top off your fuel stores and leave your stomach in a comfortable state.
Afternoon	An adequate breakfast and a good pre-game lunch are the right move to get the day running smoothly and have enough fuel on board. Then have a light snack before the game to top off your glycogen stores.	Breakfast and lunch as usual. There is no need to have a particularly heavy lunch. Be sure to have yourself prepared mentally more than anything. A snack before competition is fine if it sits well in your stomach, but it is not essential as long as you have eaten well all day.
Evening	Breakfast and lunch as usual. The evening meal timing will depend on timing of the game. If you have 3 hours between the event and dinner, have a good pre-game meal. If you only have an hour or so before the event, make your meal more like a large snack. Then eat a meal right after you finish your activity to fully recover!	Breakfast, lunch and snacks as usual. If you perform better on an empty stomach, have a very light snack 1-1.5 hours before the game. If you prefer some food in your stomach, have that light snack 30-45 minutes before the activity. Be sure to eat your recovery dinner after activity.

Preparing for intermediate and multiple events would take into consideration a combination of these suggestions. The bottom line, the athlete needs to know what works works best for him/her and be sure to plan to accomplish the goals.