Pre-Game Nutrition & Hydration Plan: 12:00pm Game

Use the following plan to set your nutrition and hydration schedule before a game starting between 3:30pm and 4:00pm. In order to ensure sufficient energy for the game, follow the carb-loading procedure. Immediately after the game, get a jump start on your recovery by following these guidelines.

Day before the game:

  • Eat a nutrition diet mainly made up of high-carb foods.
  • Avoid high-fat foods, fried foods, alcohol, and caffeine.
  • Drink plenty of fluids – either water, fruit drink, or a sports drink.

Day of the game:

  • Eat a high-carb breakfast (see meal ideas below)
  • Drink plenty of fluids (sports drink, water, or fruit drink)
  • Have a mid-morning snack consisting of carb-rich foods (see snack ideas below)
  • Finish eating 2 hours before the game begins (i.e 10:00am for a 12:00pm game)
  • Begin drinking sports drink at this time, and continue up to game time.

Game Day Eating Schedule for 12:00pm Game

7:30 – 8:00 am


9:30 am


10:00 am

Finish all meals

10:00 – 10:30 am

Drink 16oz. Gatorade

Every 15 – 30 min. afterwards

Drink 8oz. Gatorade

11:30 am – 12:00 pm

Drink 8 to 16 oz. Gatorade


2 responses to “Pre-Game Nutrition & Hydration Plan: 12:00pm Game

  1. Thanks for the info! I’m going to try this plan on a different sport as I have a big squash match next weekend.

  2. This is great information. Thanks!

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