Pregame Snacks

Pre-Game Snacks

When you’re getting ready for high-intensity activities such as soccer,

basketball, or lacrosse, having the right mix of nutrients at the right time is

key to maximizing your performance and competitive edge. By following

these nutrition guidelines, teen athletes will be fully hydrated, fueled, and

feel great for the big game!

The rule of thumb is to eat half of the calories that you expect to burn

during the game. If you anticipate burning 600 calories, then eat 300

calories at the pre-game meal. Make sure 50-60% of your calories come

from carbohydrates.

3-4 hours before a game eat a nutritionally balanced meal. Make sure your

meal has good quality carbohydrates such as fruit, whole-grain, or low-fat

dairy products along with a high-quality protein. Perfect game day meals include:

Deli sandwich (turkey or lean ham)+ banana

Pancakes + egg whites

Chicken stir-fry

Spaghetti with tomato meat sauce

Peanut butter and jelly sandwich with pretzels

Drink plenty of water

2-3 hours before a game - here are some ideas:

Yogurt with nuts and cereal

Bagel with cream cheese and jam

Milk and cereal

Be sure to include water

1-2 hours before a game have a 100-200 calorie carbohydrate snack - here are some ideas:

Granola bar

Yogurt + fruit

Fruits

Whole-wheat bagels

Pretzels

Bagel with low-fat cream cheese

Cereal

Whole grain crackers

Be sure to include water

Getting enough water to keep hydrated is also important! Athletes should begin

drinking fluids during the day and within the hour before a practice or game.

Replace sweat losses by drinking fluids regularly during exercise. 16-24oz (that’s

2-3 cups) of fluid is required for every pound of body weight loss during exercise.

Also, rehydrate after exercise to replace weight lost as fluid.