As an athlete, you know the importance of timing. A quarterback needs to know when to time a throw to hit the receiver, proper timing of a flip in cheer or gymnastics so you don’t get hurt, when to start stealing a base, etc. Well, the same goes for eating on game day. All foods take different amounts of time to break down to fuel your body.
Complex carbs can take more time to break down but also help fuel your body throughout the day. Eat them too close to tip-off and you may not give them enough time to give you the energy you need.
Simple carbs found in sugars and fruits will give you a quick energy boost but because they digest quicker, the energy boost fades faster. If you eat them too early, you could burn the energy before you start.
Protein has been one of the biggest topics in a long time because of how important it is for recovery. Nothing new to say on this but again...timing. Absolutely, get some in with every meal but when you’re competing, focus more on keeping your energy levels up and using protein for recovery later. Proteins mixed with complex carbs can break down more slowly than carbs alone
Below is a simple table of snacks for game day and when you should eat them throughout the day.
*Note*
This does not take into account multiple variables like time of day for your game, multi game tournaments, and so on. This is a simple list as a guide. Also, I am not telling you to eat EVERYTHING on this list. Be smart and trust your body to know when you are feeling full. ALWAYS MAKE SURE YOU ARE EATING MEALS, NOT JUST SNACKS!
|
Item |
Best Time to Eat |
Why It’s Best Then |
|
Honey Sticks |
Before & During |
Fast-digesting sugars = immediate energy. |
|
Peanuts |
Before (1–2 hrs) or After |
High in fat and protein = sustained energy or post-workout recovery. |
|
Propel Powder |
Before, During & After |
Replaces electrolytes and supports hydration. |
|
Kar's Sweet N Salty Mix |
Before (30–60 min) or After |
Carbs + fat + protein = steady energy or recovery fuel. |
|
Beef Sticks |
After (or Before if 1–2 hrs) |
High protein + sodium = recovery or long-duration fuel. |
|
Mini Clif Bars |
Before (30–60 min) |
Balanced quick + complex carbs = sustained energy. |
|
Peanut Butter Packets |
Before (with carbs) or After |
Healthy fats + protein. Best with fast carbs pre-workout or alone post-workout. |
|
Jelly |
Before & During |
Pure sugar = fast energy spike. |
|
Applesauce |
Before (15–30 min) |
Easy-to-digest carbs = quick energy. |
|
Fruit Snacks |
Before & During |
High in sugar = rapid fuel source. |
|
Belvita Breakfast Bars |
Before (1–2 hrs) |
Complex carbs = long-lasting energy. |
|
Bobo’s PB&J |
Before (45–90 min) or After |
Balanced carbs, fat, protein = great fuel or recovery. |
|
Protein Shakes |
After (or Before with carbs) |
Aids in muscle repair. Add carbs if using pre-workout. |
|
Pineapple Chips |
Before & During |
Natural sugars = fast, clean energy. |
|
Mango Chips |
Before & During |
High in natural carbs and sugars = quick fuel. |
** I am not a nutritionist or expert by any means. I do my research and present my findings to you as guidance. If you are utilizing a personal trainer, nutritionist, or any other expert, please feel free to follow their words over mine