It’s Football season, and you need to fuel up with the best pre-game meal to maximise your results. Here is a list of things to stop eating before a football game, as well as suggestions for the best pre-game meals.

You’re aware of many of the best fuel ingredients, so what do you NOT consume before a football game?

Just because you worked hard all week and ate well doesn’t mean you can eat whatever you want on game day. You must be concentrated in order to give it your all and perform at your best. Nutrition is just as important as training.

What foods do you stay away from before a football game? You can probably guess that there are fatty foods and sweets on the list, but the other things can surprise you.

Get the list down below. Begin small and make basic changes to your meal plan, and you will see significant performance improvements.

Continue reading for a list of foods athletes can avoid eating before a football game. This post will also go into what foods to eat on game day and how to better fuel yourself for a game.

Looking for a little more assistance and diet advice this season? I’ve got your back.

All you need to know to have a safe football season! A 28-day meal plan, snack idea list, and ideas for what, where, and how much to eat for football, among other things, are included. Get ready to have your best football season yet and outperform the competition!

Avoiding Those Foods While Playing Football:

There are some things you can avoid eating before playing football. It will help you to avoid these foods and drinks during the season and before workouts, but you will definitely want to avoid these foods and drinks on game day. This list includes foods that will cause pain and upset stomach, as well as foods that will impair your results.

Here’s the rundown. Avoid eating the following ingredients on the day of a football game:

Fatty foods such as fried foods, french fries, hamburgers, fried chicken, greasy pizza, and bacon are all examples of fatty foods. You will experience stomach discomfort, including bloating, pain, and diarrhoea.

Caffeine

soda, tea, and coffee are not your friends before a football game, particularly if they contain a lot of sugar and calories. Caffeine, on the other hand, may have a negative impact on your hydration status. Hydrate yourself with pure water. (It should be noted that although small amounts of caffeine can help during exercise, there are also negative effects.)

Carbonated beverages

the air bubbles from the carbonation will remain in your stomach, causing indigestion. Any sugary beverage is not a good option.

Alcohol

Alcoholic drinks do not contribute to hydration. They have diuretic and dehydrating properties. Furthermore, exercising while intoxicated is dangerous and can result in injury.

Artificial Sweeteners

Use caution when using artificial sweeteners. They can interfere with digestion and cause stomach discomfort, which is not ideal on game day. Avoid any sweets, sports drinks, diet soda, or other products branded with “zero calories” or “zero sugar” (for example: Gatorade Zero and other sports drinks).

Gassy foods include beans (beware of hummus) and cruciferous vegetables such as cauliflower, cabbage, and broccoli. You don’t want to be embarrassed or have stomach pains during your game.

Pastries, doughnuts, cakes, muffins, ice cream, and cookies are common desserts. These are rich in all the wrong nutrients and are not what you want in your body for fuel when you want to perform at your best.

Know your personal limit when it comes to spicy foods. You don’t want to get heartburn when watching a game. Mexican foods, Asian foods, and salsas should be avoided. The best foods are bland and easy to digest.

You read that correctly: energy drinks. Which energy drink does your team use to boost performance? Avoid the energy drink, which is popular among football players.

They are typically carbonated and high in sugar and caffeine (some caffeine can aid during a workout, but it also has negative effects). Some sports drinks can be beneficial, but energy drinks normally contain far too many ingredients that you should avoid.

Foods to avoid before a football game include:

The foods on this list are appropriate to consume before a game, but only in moderation. A reasonable portion is good, but a larger portion will impair your ability to play. All should be done in moderation.

Here is a list of pre-game foods to avoid:

Fiber

Once again, this is necessary due to potential stomach issues. Eat some fruits and vegetables on game day, just don’t overdo it.

Fat

Of all the macronutrients, fat takes the longest to digest. Fat is important for a well-balanced diet, but you can consume only a small amount before football games. Proteins and carbohydrates digest quickly and provide an energy boost. A fatty meal will linger in your stomach for hours, causing pain while you play.

Sugar

It will provide you with fast energy, but you will experience a “crash” later on as your blood sugar drops and you will feel more fatigued. If you didn’t properly prepare your pre-game meals and snacks, some fast sugar right before a game is appropriate.

You may also be used to getting some sugar during the game (sports drinks, gels, candy) to quickly replenish your body’s carbohydrate reserves, but you don’t need much.

Protein is more difficult to absorb than starch. In your pre-game meal, consume a small amount of protein. You won’t need a lot of it before a football game. In your pre-game meal, aim for 15-25 grammes of protein, and in your snack, aim for 15 grammes. Protein is better consumed during a football game.

Processed Foods

Limit the consumption to processed foods on game day. You don’t want to fill up on chips, pretzels, crackers, and other processed foods. Pre-game meals and snacks should be sufficient.

Dairy Products

Know your personal dairy limits. Some people are more susceptible to dairy and experience stomachaches and cramps as a result. Although chocolate milk can be a great post-game recovery drink, if you are sensitive to dairy, avoid consuming it 1-2 hours before a game.

What Do You Eat Before a Football Game?

Now that you know what foods to avoid, here are the types of fuel you’ll need for your pre-game meal before your football game. Fuel up with a nutritious meal a few hours before a game, then add a snack, and you’ll be ready to perform at your best.

Protein-rich foods

Protein only makes a minor contribution to supplying fuel during your game. Protein is needed because it contains the building blocks for the formation of muscles and other tissue in your body.

In a pre-game meal, the body requires a moderate volume. Pre-game is not the time to concentrate on protein, so don’t overdo it with protein shakes and bars; save those for after the game.

What are some healthy protein options for pre-game? Based on personal tolerance, choose an acceptable amount of chicken breast, ground turkey, peanut butter, fish such as tuna, an energy bar, or dairy items such as cheese and yoghurt.

Carbohydrates are a form of carbohydrate.

Carbohydrates (also known as carbohydrates or sugar) are the primary source of energy for exercise. Carbohydrates are the preferred fuel for your muscles and brain to work optimally. Carbohydrates are your friend–game day is not the time to adopt a low-carb diet to lose weight.

The good news about carbohydrates is that your body can store a certain amount for later use, roughly equivalent to one hour of physical activity. That is why carbs should be consumed during the day prior to a game. You want as much stored energy in your muscles as possible.

You can only store a limited amount of carbohydrates, and you will need to replenish your stocks during the day in order to perform at your peak. It’s important to remember that a sports drink or a small amount of carbohydrates might be acceptable during your football game if you’re working out really hard to replenish your body’s carbohydrate reserves.

What carbohydrate options are good for pre-game? Carbohydrates of all types can work, but some are better than others for fueling you before a game. Carbohydrates that are starchy are essential; they are your buddy. They degrade and can be effectively processed as glycogen. These will be digested at a sufficient rate to provide the body with a steady supply of energy over the course of a few hours.

Choose carbs from healthy sources including pasta, potatoes, pizza, fruit, vegetables, rice, cereals, oatmeal, tortillas, and so on. Limit your consumption of refined carbohydrates such as white bread, sugary cereal, and dessert. (It’s fine to choose white over whole wheat right before a game because whole wheat choices have more fibre and can cause bloating in some people.)

You’ll want at least 70 grammes of carbohydrates in your pre-game meal and at least 30 grammes in your snack.

Minerals and vitamins

Other nutrients are important for your overall health and the proper functioning of your body during the game. Vitamins and minerals are needed in trace amounts for all of your body’s systems to function properly. You don’t need costly supplements to be healthy; just eat a well-balanced diet and you’ll be fine.

What foods contain a lot of vitamins and minerals? Choose foods that are rich in nutritional value. Select vegetables. Fruits, grains, lean meats, fish, dairy products, beans, nuts, and seeds are all good choices. Include a diverse range of these foods in all shapes and colors—remember to “eat the rainbow” for a balanced intake of all the essential nutrients.

Here are a few more pointers to consider when planning your pre-game meal:

• Finish your pre-game meal a few hours before kickoff to avoid feeling stuffed before the game. See the table below for the latest meal-timing advice.
• Bring your lunch and dinner to school so you’re prepared and don’t have to depend on local fast food or school vending machines for game day meals.
• Until football game day, try new stuff and figure out what works best for you. It’s not the safest time to start a new diet during football season.
• A well-planned and nutritious meal will provide you with all of the necessary nutrients. Don’t worry about eating perfectly; just do your best. Without a meal plan, most people consume an adequate amount of carbohydrates and protein on a regular basis.

The following are some good examples of football pre-game meals:

• Pasta with sauce and lean chicken or ground turkey is a tried-and-true combination.
• Pancakes and fresh fruit
• Smoothie with spinach and toast
• Oatmeal, toast, and orange juice
• A banana and a peanut butter sandwich
• Whole wheat cereal, milk, and slices of banana
• Sweet potato baked with shredded bbq chicken.

How Much Food Do You Consume Before a Football Game?

You should eat a substantial meal before your game, but not too much. The target is to arrive at kickoff with an empty stomach. Nobody wants to work out on an empty stomach, and you need to be in peak condition by game time.

If you eat too much ahead of time, you will end up with too much food in your stomach and none of the advantages of that food.

Learn to pay attention to your body’s hunger signals. Eat a healthy amount, just don’t overdo it. You don’t have to eat as many carbs as possible; only a reasonable number.

When in doubt, eat early and follow up with a snack before the game.

When Is the Best Time to Eat Before a Football Game?

When it comes to the timing of meals and snacks before a football game, personal preference is crucial.

There is also some difference in optimal timing depending on what you eat. Anything liquid is easily digested, while more protein and fat take longer to digest.

A pre-game meal should be consumed between 1-4 hours before the game. Consume an appropriately sized meal that is high in carbohydrates and low in fibre, fat, protein, and sugar.

Try eating 4 hours before game time, and then eat a decent snack 30 minutes before kickoff if you get too hungry. Then, the next day, try eating 3 hours before to see how that goes. Experiment to see what works best for your body and results.
What Do You Drink Before Watching a Football Game?

Water is by far the best option for hydration before a football game. If you had your pre-game meal 3-4 hours before the game, you could have a sports drink right before the game to get some carbohydrates.

Expensive energy and sports drinks normally contain too much sugar; save the sports drinks for halftime refuelling.

In conclusion

• Avoid foods that can cause stomach pain as well as foods that can have a detrimental effect on your results before a high school football game.
• Consume carbohydrates, fluid, and a moderate amount of protein. Remember to keep your pre-game meal low in calories, sugar, and fibre.
• Consume foods that are rich in nutritional value.
• Eat a pre-game meal 1-4 hours before kickoff, and if necessary, a pre-game snack. Eat enough to hold you comfortably full for a few hours, so you won’t be playing on an empty stomach by game time.
• Before a football game, drink plenty of water. Sports drinks can be used to refuel during a game on occasion.
• Experiment with your pre-game meal plan before practise before you figure out what works best for your body. When game day arrives, you’ll have the ideal game plan to fuel your peak success.