Don’t Change Everything on Game Day
The key thing you need to understand about game‑day nutrition is this: you’re not drastically changing what you eat.
If you suddenly eat foods you never normally eat because you panic about carb‑loading, you’ll likely end up with GI distress, dehydration, or feeling heavy and lethargic.
Build habits slowly. Game day is execution — not experimentation.
The 3–4 Hour Out Meal
Three to four hours before throw‑in, aim for:
- ✅ High carbohydrate
- ✅ Moderate protein
- ✅ Low fat
- ✅ Foods you’re already familiar with
Example:
- ● 2–4 slices sourdough
- ● Small amount of butter
- ● Turkey bacon
- ● Bowl of Coco Pops
Simple. Reliable. Easy to digest.
60 Minutes Out — Fast Carb Top‑Up
About an hour before the game, take in fast‑digesting carbs to top up blood glucose.
Options:
- ● Gatorade
- ● 1–2 handfuls of Haribo
- ● Bowl of Coco Pops with skim milk
Aim for ~1 g of carbohydrate per kg of bodyweight, depending on your stomach.
The key: easy digestion and quick energy.
Hydration & In‑Game Fueling
Aim for ~500 ml every three hours on game day.
If it’s hotter, add Himalayan salt or use a Dioralyte that morning.
In‑game:
- You want 30–60 g of carbohydrate across the match.
- Start sipping or nibbling after ~20 minutes and continue small and often.
- Dextrose powder is ideal, but any fast carb works.
Post‑Game Nutrition
After the game, you are massively depleted — glycogen, nervous system, and muscle tissue all take a huge hit.
You now have a short, powerful window to maximally replenish glycogen due to GLUT4 translocation and heightened sensitivity to glucose and amino acids.
Aim for:
- ✅ 1–1.5 g carbs per kg per hour within the first hour
- ✅ Continue for 2–4 hours
- ✅ High protein + moderate fat
There’s strong evidence that the 1–3 hour window is crucial for full replenishment.
If you nail this, you will feel dramatically better the next day.
Bonus Round — Bodyweight Management
Losing weight in‑season
Do it deliberately and keep it short — 4–8 weeks max.
Gaining weight in the off‑season: Avoid unnecessary fat. More fat = slower athlete.
Aim for 0.5–1 % bodyweight per month.