Pre-Game Nutrition & Hydration Plan: 3:30-4pm 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)
  • Eat a nutritious, high-carb lunch (see lunch ideas below)
  • Finish eating 2½ hours before the game begins (i.e. 1:00 pm for a 3:30 pm game, 1:30 pm for a 4:00 pm game).
  • Begin drinking sports drink at this time and continue up to game time.

Game Day Eating Schedule for 4:00 pm Game

7:30 AM – 8:00 am


10:00 am

Mid-Morning Snack

12:00 pm


1:30 pm Finish all meals

1:30 – 2:00 pm

Drink 16oz. Gatorade

Every 15 – 30 min. afterwards

Drink 8oz. Gatorade

3:30 pm – 4:00 pm

Drink 8 to 16 oz. Gatorade

Meal Ideas

Breakfast Snack Lunch

Waffles/pancakes and syrup

Whole wheat graham crackers

Chicken or turkey sandwich on whole wheat bread

Whole wheat toast and jelly/honey Pretzels Whole wheat graham crackers

Whole wheat bagel and jelly/honey

Raisins Pasta or pasta salad

Low fat milk and cereal

(low-fat/high carb)

Fig bars Rice


Grapes Fruit


Fruit Salad

3 responses to “Pre-Game Nutrition & Hydration Plan: 3:30-4pm Game

  1. helped me in my game 2day

  2. great meal plan,please include more meals,thanks.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s