What to Eat the Night Before a Big Game

The night before a big event is about fueling for peak performance. But a weightlifter’s plate shouldn’t look like a rower’s, and a soccer player’s needs differ from a marathoner’s.

After research and personal experience (backed by sports science), here’s a guide to optimal pre-game nutrition for endurance, team sports, weightlifting, and rowing (my sport)—plus meal ideas that work.

What's Coming

• Nutrition for Endurance Sports

• Fueling Strategies for Team Sports

• Nutrition for Strength and Power Athletes

• Spotlight on Rowing: Pre-Competition Nutrition

• Quick Tips for All Athletes

• Expert Insights

• Useful Links for Further Reading

Endurance Sports

Endurance athletes, such as distance cyclists, runners, and swimmers, require a carefully planned nutrition strategy to maintain energy levels throughout long events.

1. Carbohydrate Loading: Consuming 45-65% of total calorie intake from carbohydrates to maximize muscle glycogen stores.

2. Hydration: Drinking fluids before, during, and after exercise to prevent dehydration.

3. In-Race Fueling: For activities lasting longer than 60-90 minutes, consuming sports drinks to replenish electrolytes and maintain energy levels.

Team Sports

Team sports like soccer, basketball, and hockey demand a different nutritional approach due to their intermittent nature and varied competition schedules.

1. Balanced Macronutrients: Consuming a mix of carbohydrates, proteins, and healthy fats to support energy needs and recovery.

2. Rapid Refueling: Eating carbohydrate-rich snacks between periods or quarters to maintain energy levels.

3. Hydration Strategy: Drinking 5-10 ounces of fluid every 15-20 minutes during activity to stay hydrated.

Strength and Power

For athletes focused on strength and power, such as weightlifters and sprinters, nutrition plays a crucial role in muscle development and recovery.

1. Protein Intake: Consuming 10-30% of calories from high-quality proteins to support muscle repair and growth.

2. Timing of Nutrients: Eating protein within 30 minutes after training to optimize recovery.

3. Balanced Diet: Incorporating a variety of whole foods to ensure adequate vitamin and mineral intake for overall health and performance.

Spotlight on Rowing

Rowing is a unique sport that combines elements of endurance and power. Proper nutrition, especially the night before a competition, can significantly impact performance. Here's what research suggests:

1. Carbohydrate-Rich Meal: Consume a dinner high in complex carbohydrates to fill muscle glycogen stores. Aim for about 25% more carbohydrates than your typical dinner.

2. Lean Protein: Include a moderate amount of lean protein to support muscle repair and recovery.

3. Low in Fat and Fiber: Avoid high-fat and high-fiber foods that may cause gastrointestinal discomfort during the race.

4. Hydration: Ensure adequate fluid intake to start the race well-hydrated.

5. Familiar Foods: Stick to foods you're accustomed to eating to avoid any digestive issues on race day.

A sample pre-race dinner for a rower might include:

• Whole wheat pasta with a tomato-based sauce

• Grilled chicken breast

• Steamed vegetables (easy to digest options like carrots or zucchini)

• A slice of whole grain bread

• Water or a sports drink

Remember, the goal is to top off your glycogen stores without feeling overly full or bloated the next morning.

Quick Tips for All Athletes

1. Eat small, frequent meals every 3-4 hours during competition season.

2. Allow adequate time for digestion before training or competing.

3. Avoid simple sugars in the hour before exercise to prevent blood sugar crashes.

4. Focus on whole, nutrient-dense foods rather than relying heavily on supplements.

5. Stay hydrated throughout the day, not just during exercise.

Expert Insights

Useful Links for Further Reading

• Australian Institute of Sport 

• Coaching Association of Canada 

• Gatorade Sports Science Institute

• Sports Dietitians Australia 

• mysportscience.com

Remember, proper nutrition is an important part of athletic success. By fueling your body correctly, you're giving yourself the best chance to perform at your peak. Always consult with a registered dietitian or sports nutritionist for personalized advice tailored to your specific needs and goals.

Cheers,

Jonas