Mastering Game Day Nutrition for Ultimate Athletic Success - Part I: Morning Fuel and Pre-Game Meal Strategies
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Dec 15, 2024
- 8 min read
Updated: Jun 26
⚡️ Event Day Boost! 🏅
Event day is the ultimate moment for athletes! It’s all about training, hard work, and mental strength. But don’t forget nutrition! What you eat and drink, especially in the morning and before the event, is key to top performance. 🍽️ In this series, we'll share essential tips for morning
fuel and pre-event meals to help you shine when it counts! 🌟
🌅 Morning Fuel: Start Your Competition Day Right!
Kick off your day strong! Hydration and energy are key. Most athletes benefit from a morning routine focusing on fluids and electrolytes.
Start with 16-32 oz of fluid
Start with 500-1000mg sodium (food, salt or products tabs).
Your body loses fluids overnight, so replenish to boost muscle and brain efficiency, for optimal speed, power, focus and endurance! 🚀
🕒Pre-Event Meal: Timing & Composition 🍽️
Your pre-event meal is crucial for success! Aim to eat 3-4 hours before your event to allow proper digestion if possible.
Ideal fuel intake: 700-1000 fuel units (calories), depending on your sport and body needs. Remember, while these macro-nutrient percentages are guiding principles, they are flexible.
Carbohydrates, Protein & Healthy Fats
Go for 35-45% of fuel from carbohydrates, about 15-25% from protein, and 30-45% from healthy fats. Keep saturated fats under 10% and try to include around 7-10 grams of fiber to support digestion.
Some of you might be questioning whether a higher carbohydrate intake is essential, or if you should cut back on healthy fats and fiber. For most healthy athletes, the answer is a definitive NO, NO,
NO! 🚫🍞. This is particularly true for those under the age of 25-30. 🎉
Why? Because my athletes are doing what’s necessary every day! When they wake up, the fuel in their muscles (carbohydrates) is at 60-80%! 🌅 They go to bed well-hydrated, so in the morning, we simply fine-tune and replenish their energy stores while focusing on sustained energy levels, maintaining strong immunity, and preparing to maximize their training days leading up to this point! ⚡🥇
How do I know this? 🤔
I rely on science. 🔬 I conduct tests! 📊
I perform effective and affordable hydration assessments that can be executed anywhere. 🌍💧
I provide muscle fuel scans! I understand what works! 🔍✨
So, if your athlete wakes up significantly under-fueled, good luck! 🍽️ One meal won’t be enough to fill them up. As you know, many athletes struggle to consume sufficient fuel these days, which only exacerbates the issue. 😓
For those who are performing well but missing the mark, what do I say to you? YOU COULD BE BETTER! 💯 YOU ARE NOT FULLY UNLOCKING YOUR FUTURE POTENTIAL. 🚀🌟
With this balanced pre-game meal, athletes can enhance their energy levels, improve endurance, and achieve peak performance on game day. Adjust these guidelines based on your personal energy needs and preferences to maximize your potential.
OVERTIME METHOD Using grams or calories, combine values of all foods included in the Meal. Use Conversation Formula to calculate ideal percentages. | |||
| Carbs | Protein | Healthy Fats |
# of Grams | 60g-113g | 26g-63g | 33g-50g |
Calorie Range | 240-450cal | 105-250cal | 300-450cal |
Total: Carbs 35-45% Protein 15-25% Fats 30-45% |
🌟 Special Considerations 🌟
If you have a sensitive stomach, consider a homemade smoothie or a Chobani lactose-free drinkable yogurt combined with 16 ounces of a Naked smoothie. Pair this with 2 rice cakes topped with 2 tablespoons of your favorite nut/seed butter. For an extra electrolyte boost, mix in 1/2 an LMNT or Liquid IV if needed.
🍽️ Nibble and Sip! 🍽️
Feeling overwhelmed? No worries! You don’t have to eat everything at once. Here’s a sample schedule if your event starts at 9 AM:
Time | Snack/Drink |
6-7 AM | Chobani Drinkable Yogurt with 1 Rice Cake and 1T Nut/Seed Butter + 1/2 LMNT or 1 Liquid IV |
7-8 AM | 8 oz Naked Smoothie + 1 Rice Cake with 1T Nut/Seed Butter |
8-9 AM | 8 oz Naked Smoothie |
💧 If You're Still Feeling Squeamish...
Opt for a Sports Drink! The carbs will absorb into your muscles in 30-45 minutes. They provide fluids and electrolytes, with sodium being the key electrolyte. It's a digestible option for most!
Recommended Sports Drinks:
· Organic Powdered Gatorade: A favorite of mine! No artificial ingredients, non-GMO, travels well, and eco-friendly! 🌱
Brands to Avoid:
· Prime and Body Armor: Only 20 mg of sodium. It's better to skip them or add extra food or salt to compensate.
· If you still prefer them, try HOIST IV: They use coconut water and add 300 mg sodium for a powerful combo!
My Top Picks for Special Brands:
· Infinite Nutrition
· Klean Athlete
· Skratch
· Tailwind
· UCAN
Supplements
I really value good quality multivitamin, vitamin D3, omega-3s, and probiotics daily for most of my athletes! 🌟
During this time, I recommend adding 500-1000mg of vitamin C. 🍊
If you're not following the daily options mentioned above, you might want to consider incorporating them around this time. WHY? 🤔 TO KEEP THEM HEALTHY!
Athletes are often surrounded by many people—touching, cheering, and sharing closed spaces like vans, buses, airplanes, locker rooms, and during events. The new people they meet can pose the biggest risks, as they bring different strains of germs that your athlete may not be used to. If exposed, many athletes can get sick during or after the event, leading to downtime. 🥴
The best athletes in the world tend to get sick less often and experience fewer injuries, and that's a scientific fact! 📈✨
Key Takeaways for Athletic Success
Event day nutrition demands thoughtful preparation and careful timing for athletes. Starting with the right hydration in the morning establishes a solid foundation. A well-planned pre-event meal that emphasizes a balance of lean proteins, complex carbohydrates, and healthy fats provides the fuel needed to maximize your performance.
As part of your Peak Performance Playbook, keep in mind that every athlete's needs differ. Experimenting with food choices, meal timing, and hydration levels is essential for identifying what works best for you. Look forward to Part II of our series, where we will explore in-event nutrition strategies to maintain your energy throughout the competition.
Dawn Weatherwax Approved Breakfast Options
Here are breakfast options that align with the guidelines for a pre-game meal, providing 700-1000 calories, and are easy, affordable, and digestible. These meals are perfect for on-the-go athletes who need to fuel up 3-4 hours before their event.
1. Savory Breakfast Wrap
Servings:
o Proteins: 3-4 oz turkey slices
o Breads/Grains: 2 whole wheat tortilla
o Vegetables: 1/2 cup spinach
o Dairy: 1-2 oz shredded cheese
o Fruits: 1 small apple
o Healthy Fats: 1/2 avocado
· Hydration & Sodium:
o 16-32 oz water
o Add a sprinkle of salt to the wrap for additional sodium
2. Egg and Avocado Toast
Servings:
o Proteins: 2 boiled eggs
o Breads/Grains: 4 slices whole grain bread
o Vegetables: 1/2 cup cherry tomatoes
o Dairy: 4 oz Greek yogurt
o Fruits: 1/2 cup strawberries
o Healthy Fats: 1 tablespoon olive oil or ¼ cup seeds
· Hydration & Sodium:
o 16-32 oz water
o Use salt on eggs and tomatoes
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Free Download: 30+ Liquid Options
Easy-to-digest fuel options can boost your energy, strength, and speed while preventing injuries. Check out our free download for quick-digesting carbs like coconut water, flavored milk alternatives, fruit juices, and more.
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
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Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate.
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and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
What should my athlete eat the morning of competition?💬 “My child says they’re not hungry—should they skip breakfast?”No way! Even if they aren’t starving, their body still needs energy. Start with 16–32 oz fluid + 500–1000 mg sodium, then add clean carbs, protein, and healthy fats (like a smoothie or toast + nut/seed butter). Sip and nibble to keep digestion easy.
2. How soon before the event should they eat their main meal?🕒 “We’re not sure about timing—3 hours? 1 hour?”Ideally, 3–4 hours before the event, they should eat a 700–1000 calorie meal with 35–45% carbs, 15–25% protein, and 30–45% healthy fats. If it’s too close to start time, go lighter—like smoothies or sports drinks.
3. What if they’re nervous and can’t eat?🤢 “My athlete gets queasy before big games.”Go liquid! Try a Naked smoothie + Chobani drinkable yogurt + 1 rice cake. Still too much? A sports drink with carbs + sodium is better than nothing. Fluids absorb fast and support energy, focus, and hydration.
4. What are some quick, clean pre-game breakfast ideas?🥑 “I need something fast, portable, and balanced.”Try:
Egg & avocado toast + fruit + yogurt
Turkey wrap + spinach + apple + water with salt
Smoothie with Greek yogurt + banana + peanut butter
👉 Get the free 30+ Liquid Fueling Options download here »
5. What if they skip breakfast and wait to eat right before?⏳ “My teen thinks a granola bar before warmup is fine.”That’s not enough. If they start the day underfueled, one snack won’t cut it. They’ll fatigue early and underperform. Start early and build in steady fueling and hydration from the moment they wake.
6. How much sodium should they get before the event?🧂 “Do they really need salt?”YES. Athletes lose sodium through sweat—and most are under. Aim for 500–1000mg sodium before 9 AM, and add salt to food or use electrolyte tabs like LMNT or Liquid IV.
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