Kelsey Higginson breaks down a game day eating schedule: a full meal with carbs and protein 4 hours before, applesauce and banana 2 hours out, electrolytes an hour before kickoff, then 45 grams of carbs every 45 minutes during play.
Here's what you should be eating on game days to maximize your energy stores and make it so that you can perform really well in the game. So 4 hours before your game, you want a full meal full of carbs, protein, a little bit of fat, and you also want to throw some fruit in there for extra carbs. So the whole goal of this pregame nutrition protocol is to fill up your muscle energy tanks so that you're not running out of fuel during the game. So you've eaten your 4 hours out meal, then we go to 2 hours before the game. 2 hours before the game, you want to have a high carb snack. So think applesauce with a banana. Then 1 hour before the game, you really want to focus on some electrolytes, making sure that you're hydrating well, So this could look like sipping on some Powerade before the game or an electrolyte powder. Then 0 means during the game. During the game, we wanna make sure that we're fueling with electrolytes, fluid, carbohydrates, keeping our energy tanks full. So this can look like having a sports drink or having applesauce at halftime. It can also be a banana. Really, you're shooting for about 45 carbs every 45 minutes-ish. I know that's a lot to remember, so comment game below and I'll send you my game day nutrition protocol.
