What are the best pre-game meals for lacrosse players. How can athletes fuel up for optimal energy and endurance. Which foods provide sustained power for a full 60-minute match. What should lacrosse players eat 2-4 hours before game time.

Oatmeal: The Ultimate Complex Carb for Sustained Energy

Oatmeal stands out as a top choice for pre-game nutrition in lacrosse. Why is this humble breakfast food so beneficial? The complex carbohydrates in oats provide a steady release of glucose, fueling muscles throughout an entire match. To maximize its benefits, consider these tips:

• Top your oatmeal with fresh fruit for a quick energy boost
• Add a scoop of protein powder to support muscle repair
• Sprinkle cinnamon for flavor and potential blood sugar regulation
• Prepare overnight oats for a convenient grab-and-go option

Are overnight oats as effective as traditional cooked oatmeal? Indeed, they are. Overnight oats offer the same nutritional benefits while saving time on busy game days. Simply mix oats with milk or yogurt, add chia seeds and your favorite toppings, and refrigerate overnight for a ready-made meal.

Eggs: Protein Powerhouse for Muscle Maintenance

Eggs are a versatile and protein-rich food that should be a staple in every lacrosse player’s pre-game meal plan. The high-quality protein in eggs supports muscle repair and growth, crucial for the physical demands of lacrosse. Here’s how to incorporate eggs into your pre-game routine:

• Scramble 2-3 eggs and pair with whole grain toast for a balanced meal
• Create a quick egg sandwich on a whole wheat English muffin
• Blend a raw egg into a protein shake for an extra amino acid boost

Can eggs really make a difference in athletic performance? Research suggests that consuming adequate protein before exercise can improve muscle protein synthesis and recovery. Eggs, being a complete protein source, are an excellent choice for meeting these needs.

Avocado Toast: Healthy Fats for Endurance and Satiety

Avocado toast isn’t just a trendy dish – it’s a nutritional powerhouse for lacrosse players. The monounsaturated fats in avocados provide long-lasting energy, perfect for enduring a full game. Here’s how to make the most of this pre-game meal:

• Use whole grain or seeded bread for added fiber and nutrients
• Mash half an avocado onto the toast for a creamy, satisfying spread
• Add a sprinkle of red pepper flakes for a metabolism-boosting kick
• Consider a squeeze of lemon juice to enhance flavor and preserve freshness

Do healthy fats really contribute to athletic performance? Yes, they do. Monounsaturated fats, like those found in avocados, can help improve endurance and reduce inflammation, both crucial factors for lacrosse players.

Bananas: Nature’s Cramp-Fighting Snack

Bananas are a simple yet effective pre-game snack for lacrosse players. Their high potassium content helps prevent muscle cramps, a common issue during intense matches. Here are some ways to incorporate bananas into your pre-game routine:

• Eat a whole banana about an hour before game time
• Blend banana into a smoothie with yogurt, milk, and nut butter
• Spread nut butter on banana slices for a balanced snack

Is potassium the only benefit bananas offer to athletes? While potassium is a key benefit, bananas also provide easily digestible carbohydrates for quick energy and fiber for sustained fullness. Their natural sweetness can also help satisfy sugar cravings in a healthier way.

Yogurt and Berries: Probiotic and Antioxidant Boost

The combination of Greek yogurt and mixed berries creates a powerful pre-game snack. This duo offers probiotics for gut health and antioxidants to combat exercise-induced oxidative stress. Here’s how to optimize this meal:

• Choose plain Greek yogurt for higher protein content
• Add a touch of honey for natural sweetness
• Mix in a variety of berries for diverse antioxidants
• Consider making overnight chia seed pudding with yogurt and berries for a portable option

How do probiotics benefit athletes? Probiotics can enhance immune function, improve nutrient absorption, and potentially reduce gastrointestinal distress – all crucial factors for optimal athletic performance.

Whole Grain Pasta: Carb-Loading for Extended Energy

Whole grain pasta is an excellent choice for pre-game carb-loading. Its complex carbohydrates provide a steady energy release, crucial for maintaining stamina throughout a lacrosse match. Consider these tips when preparing your pasta meal:

• Opt for whole grain varieties for added fiber and nutrients
• Pair with a lean protein source like grilled chicken or tofu
• Add vegetables for extra vitamins and minerals
• Use a light sauce to avoid heavy, creamy options that might cause discomfort

Is carb-loading necessary for all lacrosse players? While individual needs may vary, most athletes can benefit from moderate carb-loading before intense physical activity. The key is to find the right balance that works for your body and performance goals.

Salmon: Omega-3s for Reduced Inflammation

Salmon is a nutritional powerhouse for lacrosse players, offering high-quality protein and omega-3 fatty acids. These essential fats can help reduce inflammation and support overall health. Here’s how to incorporate salmon into your pre-game meal plan:

• Grill or bake a salmon fillet and pair with quinoa and vegetables
• Create a salmon salad with mixed greens and a light vinaigrette
• Try smoked salmon on whole grain crackers for a quick, protein-rich snack

Can omega-3s really improve athletic performance? Research suggests that omega-3 fatty acids may enhance endurance, reduce muscle soreness, and improve recovery time – all beneficial for lacrosse players.

Quinoa: Complete Protein and Complex Carbs in One

Quinoa offers a unique combination of complete protein and complex carbohydrates, making it an ideal pre-game food for lacrosse players. Its balanced nutritional profile supports both energy production and muscle maintenance. Consider these quinoa meal ideas:

• Prepare a quinoa bowl with mixed vegetables and lean protein
• Make a quinoa salad with fresh herbs and a light lemon dressing
• Use quinoa as a base for a vegetarian stir-fry

Is quinoa superior to other grains for athletes? While all whole grains offer benefits, quinoa’s complete protein profile sets it apart, making it particularly valuable for athletes following plant-based diets.

Nut Butter: Healthy Fats and Protein Combo

Nut butters, such as almond or peanut butter, provide a perfect blend of healthy fats and protein. This combination offers sustained energy and helps maintain muscle mass. Here are some ways to include nut butter in your pre-game nutrition:

• Spread nut butter on whole grain toast or rice cakes
• Add a spoonful to your oatmeal or smoothie
• Pair with apple slices or celery sticks for a crunchy snack

Which nut butter is best for athletes? While all nut butters offer benefits, almond butter is particularly rich in vitamin E, an antioxidant that can help reduce exercise-induced oxidative stress.

Sweet Potatoes: Complex Carbs and Beta-Carotene Boost

Sweet potatoes are an excellent source of complex carbohydrates and beta-carotene, an antioxidant that supports immune function. Their natural sweetness also makes them a satisfying pre-game meal option. Try these sweet potato preparations:

• Bake a sweet potato and top with Greek yogurt and cinnamon
• Make sweet potato wedges seasoned with herbs and olive oil
• Prepare a sweet potato and black bean burrito for a portable option

How does beta-carotene benefit athletes? Beta-carotene, which the body converts to vitamin A, supports immune function and eye health – both crucial for lacrosse players who need sharp vision and robust health for peak performance.

Greek Yogurt Parfait: Protein-Rich and Customizable

A Greek yogurt parfait offers a customizable, protein-rich pre-game meal. The high protein content supports muscle repair, while the ability to add various toppings allows players to tailor the meal to their preferences. Consider these parfait variations:

• Layer Greek yogurt with granola and mixed berries
• Add sliced banana, chia seeds, and a drizzle of honey
• Mix in chopped nuts and dark chocolate chips for a treat

Why is Greek yogurt preferred over regular yogurt for athletes? Greek yogurt contains nearly double the protein of regular yogurt, making it more effective for muscle support and satiety.

Whole Grain Turkey Sandwich: Balanced Macronutrients

A whole grain turkey sandwich provides a balanced mix of carbohydrates and lean protein, ideal for pre-game fueling. This classic meal is easily digestible and can be customized to individual tastes. Here’s how to build the perfect pre-game sandwich:

• Choose whole grain bread for sustained energy release
• Use lean turkey as a high-quality protein source
• Add avocado or hummus for healthy fats
• Include lettuce and tomato for added nutrients and fiber

Is it better to have a sandwich or a heavier meal before a game? A sandwich is often a better choice as it’s lighter and easier to digest, reducing the risk of gastrointestinal discomfort during the game.

Fruit and Nut Trail Mix: Quick Energy Boost

A homemade fruit and nut trail mix provides a quick energy boost and is perfect for on-the-go snacking. The combination of dried fruits and nuts offers a balance of simple and complex carbohydrates along with healthy fats. Try this mix:

• Combine almonds, walnuts, and pumpkin seeds for protein and healthy fats
• Add dried cranberries and raisins for quick-acting carbohydrates
• Include a small amount of dark chocolate for antioxidants and a mood boost

Can trail mix replace a full pre-game meal? While trail mix is an excellent snack, it’s generally not substantial enough to replace a complete pre-game meal. It’s best used as a supplement or for quick energy in between games during tournaments.

Smoothie Bowl: Nutrient-Dense and Refreshing

Smoothie bowls offer a refreshing, nutrient-dense pre-game meal option. They’re easily digestible and can be packed with a variety of performance-enhancing ingredients. Here’s how to create a power-packed smoothie bowl:

• Blend frozen berries, banana, and Greek yogurt for the base
• Add a scoop of protein powder for muscle support
• Top with granola, chia seeds, and sliced almonds for extra nutrients and crunch

Are liquid meals like smoothie bowls as effective as solid foods before a game? For some athletes, liquid meals can be easier to digest and less likely to cause gastrointestinal discomfort. However, individual preferences and tolerances vary, so it’s important to experiment during training to find what works best for you.

By incorporating these 15 power-packed pre-game meals into their nutrition plan, lacrosse players can ensure they’re fueling their bodies for optimal performance. Remember, the key is to find the right balance of nutrients that works for your individual needs and preferences. Experiment with these options during training to discover your perfect pre-game fuel strategy. With the right nutrition, you’ll be ready to dominate on the lacrosse field, from the first face-off to the final whistle.

As a former college lacrosse player, I know firsthand the importance of fueling up properly before a big game. What you eat can be the difference between dominating the competition or dragging your feet on the field. Through trial and error (and more than a few disappointing post-game hunger pangs), I discovered the pre-game meals that provided me with long-lasting energy and kept me performing at my peak. Now, as a nutrition coach for high school and youth league lacrosse players, I make sure my athletes are eating the right foods before they hit the turf. Not only do proper pre-game meals provide the fuel to power through a 60-minute match, they also help with hydration, preventing cramps, and decreasing recovery time. Let’s run through the 15 go-to meals that I recommend players eat 2 to 4 hours before game time.

Oatmeal – Carbs for Sustained Energy

Starting your pre-game meal off right with a bowl of oatmeal is one of the best things you can do for sustainable energy. The complex carbs in oats break down slowly, providing a steady supply of glucose to your muscles during your game. I advise topping your oatmeal off with fruit, cinnamon, and a bit of protein powder to make it a well-rounded meal. The simple sugars from the fruit will give you a quick burst while the protein helps maintain and repair your muscles.

For an easy, on-the-go option, overnight oats are another great choice. Simply mix oats, milk or yogurt, chia seeds, and your other favorite toppings the night before. The oats soak up the liquid as they sit in the fridge, yielding an effortless morning meal that packs the same nutritional punch as cooked oatmeal.

Eggs – Protein to Build and Repair Muscles

Scrambled, poached, or cooked any style, eggs are one of the best sources of protein to eat before your game. The protein in eggs provides amino acids that will help repair your muscles from the intense sprinting and physicality of lacrosse. I recommend eating 2-3 eggs along with a side of whole grain toast or fruit for a perfect protein-carb combo.

If you’re tight on time in the morning, whip up a quick egg sandwich on a whole wheat English muffin or bagel to eat on your way to the field. I’ve also been known to chug a protein shake with Greek yogurt, milk, banana, peanut butter, and a raw egg blended together for the ultimate protein boost!

Avocado Toast – Healthy Fats for Endurance

If you think avocado toast is just an Instagram trend, think again! This meal provides healthy monounsaturated fats that offer long-burning energy, exactly what you need to endure a full lacrosse game. Smash half an avocado onto a slice of whole grain or seeded bread, add a sprinkle of red pepper flakes, and you have the perfect pre-game snack.

I still remember how pumped up my teammate Jason was after eating avocado toast before one game our junior year. He scored a season-high 5 goals against our biggest rivals! Now, the whole team fuels up with avocado toast before big match-ups.

Bananas – Potassium to Prevent Cramps

Cramping up is all too common mid-game, especially in the hot, humid conditions of early spring lacrosse seasons. As a coach, I’m constantly reminding my team to eat potassium-rich foods before game time to help prevent painful muscle cramps. Bananas are one of the best sources of potassium and the easiest snack to eat on the go.

If you tend to get particularly bad cramps in your calves, try blending banana, yogurt, milk, nut butter, and ice the night before a game. Sip this potassium-packed smoothie during your warm-up to ward off cramps before they start.

Potatoes, sweet potatoes, oranges, and coconut water are other good pre-game options to get your potassium fix. Proper hydration is also key, so drink up!

Yogurt and Berries – Probiotics & Antioxidants

Here’s a simple pre-game meal that provides a one-two punch – Greek yogurt for protein and probiotics paired with antioxidant-rich mixed berries. The probiotics will help keep your gut healthy since nerves and stress can sometimes wreak havoc on your stomach before a big game.

I like to mix nonfat plain Greek yogurt with just a touch of honey, then top it with my favorite combo of blueberries, raspberries, and sliced strawberries. The natural sugars give you an extra energy kick while the Greek yogurt gives you a nice dose of satiating protein to keep you full.

If you need something portable, make overnight chia seed pudding using Greek yogurt, milk, chia seeds, vanilla, and berries. It tastes just like tapioca pudding but packs way more nutrition!

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Eggs – Protein to Build and Repair Muscles

As a former college lacrosse player, I quickly learned that eggs are one of the best sources of protein to eat before hitting the field. The amino acids in eggs provide the building blocks for repairing and maintaining muscle mass after the intense sprinting and physicality of lacrosse gameplay. When I walk into the locker room before a big matchup, you can bet the air is filled with the smell of scrambled eggs, omelets, and egg sandwiches as the guys fuel up.

I recommend eating 2-3 eggs about 2-3 hours before game time for optimal protein absorption. Pair your eggs with a slice of whole grain or seeded toast for some complex carbs. I’ll never forget the away game my sophomore year when our bus was running late, and I only had time to scarf down a cold hard-boiled egg and an apple en route. I had one of my best games that day thanks to that quick protein fix!

If mornings are rushed in your house, whip up a batch of egg muffins on your next free Sunday to have ready-to-grab protein on busy game days. Just mix eggs, sliced veggies, cheese and any other favorite omelet ingredients and bake in a muffin tin. Reheat and go!

Don’t underestimate the power of the egg sandwich either. Slather two slices of whole wheat bread with a little avocado or nut butter, add scrambled or fried egg and cheese, and you have protein, healthy fat, and carbs all in one convenient hand-held package. I’ve seen many a lacrosse player scarf down an egg sandwich in the car or bus en route to games.

If you’re really in a time crunch, my ultimate game day protein hack is to blend up a smoothie with Greek yogurt, milk, frozen banana, peanut butter, and a raw egg. Just be sure to drink it down quickly before it gets too frothy! While not the tastiest concoction, that combo gives you a supercharged dose of protein to start your game off strong.

However you choose to enjoy them, eggs are a lacrosse player’s best friend when it comes to pre-game protein. Just be sure to eat them several hours before game time so you don’t end up with cramps from protein trying to digest too quickly right before you take the field.

Now that you know the best sources of pre-game protein, let’s move on to some healthy carb options that will provide you with sustained energy….

Avocado Toast – Healthy Fats for Endurance

As a former college lacrosse player, I learned quickly that avocado toast is far more than just an Instagrammable snack – it provides the healthy fats we need to power through a full 60-minute game. The monounsaturated fats from the avocado offer sustained energy, while the whole grain or seeded toast contributes complex carbs. This combo is the perfect pre-game fuel.

I’ll never forget the day my teammate Jason walked into the locker room before a huge rivalry game munching on avocado toast. We all kind of chuckled at his “millennial” snack, but we weren’t laughing after the game when he scored a season-high 5 goals! Let’s just say the whole team started eating avocado toast before big match-ups after witnessing Jason’s performance.

Here’s the easy play-by-play for how to make this endurance-boosting pre-game meal: Toast a slice of whole grain or seeded bread, then mash half an avocado onto the toast. Add a sprinkle of red pepper flakes for some heat if you want. That’s it! The healthy fats will give you lasting energy while the carbs from the toast provide glucose for your muscles.

If your mornings are a chaotic scramble, simplify your avo toast by mashing the avocado ahead of time and storing it in the fridge. You can also buy pre-sliced and individually packed avocados to grab and go. Whip up a big batch of toast ahead of time too – I like to make toasted bread, bagel and even pita chips so I have carb options ready to top with avocado.

Trust me, after eating avocado toast before a game, you’ll be hitting the field with energy and endurance to spare. Those rival teams won’t know what hit them when you’re still full-speed at the final whistle! Now let’s talk about another fruit that provides key nutrients for lacrosse performance…

Bananas – Potassium to Prevent Cramps

As a former lacrosse player plagued by muscle cramps, I quickly learned the importance of loading up on potassium-rich foods pre-game. Bananas became my go-to cramp cure. The potassium helps prevent painful cramping by regulating fluid balance and nerve function in your muscles.

Cramping up is all too common when you’re sprinting up and down the field under the blazing sun. As a coach, I’m constantly reminding my players to eat bananas before games, especially during hot, humid spring game days. Muscle cramps are no joke – I’ll never forget the championship game my junior year when our star midfielder went down with leg cramps and had to sit out the rest of the game.

Bananas are the easiest potassium-packed snack to eat on the go before a game. I advise my players to eat 1-2 bananas about 2 hours pre-game for optimal nutrient absorption. Toss one in your bag or stash some banana chips in your locker for a quick cramp-fighting snack.

If your legs are prone to chronic charley horses like mine were, try blending banana, yogurt, milk, nut butter and ice for a delicious potassium-rich smoothie. I chug this drink during warm-ups before games now, and it keeps the cramps at bay!

Staying hydrated is also key to prevent cramping, so drink up! Along with proper hydration and bananas, sweet potatoes, coconut water, potatoes, and oranges also pack a potassium punch to fight lacrosse game cramps. You’ll be sprinting up and down the field cramp-free all game long.

Now that you know how to prevent muscle cramps, let’s talk about an antioxidant-rich snack that boosts your immunity for peak performance…

Yogurt and Berries – Probiotics & Antioxidants

As a former lacrosse player, I quickly learned that Greek yogurt paired with antioxidant-rich berries is one of the best pre-game snacks. The probiotics in the yogurt keep your gut health in check, while the berries provide immune-boosting antioxidants. This combo helps ward off the stomach issues that often pop up pre-game when nerves strike.

I recommend nonfat or low-fat plain Greek yogurt for the protein, paired with a mix of blueberries, raspberries, and strawberries. The natural sugars in the berries give you a quick energy burst while the thick, creamy Greek yogurt keeps you feeling satiated.

To make this portable as a pre-game snack, I like to mix some honey into individual containers of Greek yogurt, then top with my favorite mixed berries. The sweetness from the honey balances out the tartness of the berries.

Another way to enjoy this snack is to make overnight chia seed pudding. Simply stir together Greek yogurt, milk, chia seeds, vanilla and berries the night before a game. The chia seeds will soak up the liquid to create a tapioca-like pudding bursting with probiotics, antioxidants and protein.

I’ll never forget the away game we played 3 hours from campus our freshman year. My roommate only had time to scarf down yogurt with berries during the bus ride, and he had the best game of his college career! Our whole team now fuels up with yogurt and berries before we hit the road.

So don’t underestimate this nutritious snack – it provides both gut health and immunity to keep you at peak performance. Now let’s look at some savory pre-game fuel options…

Nut Butter Sandwiches – Protein & Complex Carbs

As a former college lacrosse player, nut butter sandwiches quickly became a lunch box staple on game days. These sandwiches provide the perfect combo of protein from the nut butter, along with complex carbs from the whole grain bread, to fuel up for competition.

I usually make these easy sandwiches 2-3 hours before game time so the protein and carbs have time to digest and deliver sustained energy. My go-to combo is almond butter with sliced banana on whole wheat bread. The potassium from the banana helps prevent muscle cramps as well.

Another great option is a traditional PB&J on whole grain bread. Peanut butter gives you plant-based protein for muscle repair, while the jelly provides quick carbohydrate energy from natural sugars. Just stick to one tablespoon of jelly – too much sugar right before a game can cause stomach cramps.

If your mornings are rushed with back-to-back games, simplify the process by making a batch of sandwiches ahead of time. I like to toast the bread, then assemble sandwiches and individually wrap them in plastic wrap to grab and go.

One time our team bus broke down on the way to an away game, and we only had 15 minutes to scarf down whatever we brought. My nut butter sandwich kept me fueled through triple overtime! No matter how hectic game day is, a nut butter sandwich has got you covered.

Now that you know the power combo of nut butter sandwiches, let’s look at some make-ahead breakfast options…

Hummus and Veggies – Plant Protein & Fiber

As a former college lacrosse player, I quickly realized that hummus and veggies made for the perfect pre-game snack. The chickpeas in hummus provide plant-based protein for muscle recovery, while the veggies add fiber, vitamins and minerals.

Hummus is easy to make and store ahead of time so you can grab and go. I usually whip up a batch on Sundays to have on hand through the week. Chickpeas, olive oil, lemon juice, garlic, tahini and salt is all you need!

Carrot and celery sticks along with bell pepper slices are my go-to veggie vessels for pre-game hummus. The crunch adds texture and the fiber aids digestion. Radishes, broccoli florets and cucumber slices also pair nicely with hummus.

I’ll never forget the away game against our biggest rivals where traffic delayed our team bus arrival. We only had about 10 minutes to get ready, so I grabbed the hummus and veggie snacks I had prepped. That fiber and plant protein fueled me through our narrow overtime victory!

Hummus is just so versatile too. You can go Mediterranean with olives, feta and pita chips. Or make it Tex-Mex by pairing with avocado and tortilla chips. The possibilities are endless.

So next time you need a quick, wholesome pre-game snack, grab some hummus and veggies. Then go out and dominate on the field! Now let’s look at some make-ahead breakfasts that simplify hectic mornings…

Overnight Oats – Slow-burning Carbs

As a former college lacrosse player, mornings were often a mad dash on game days. That’s why overnight oats became a breakfast staple – they’re the perfect grab-and-go meal when your schedule is jam-packed.

Overnight oats provide sustained energy from slow-burning carbohydrates to fuel your muscles on the field. Simply mix oats, milk or yogurt, chia seeds, and your favorite add-ins the night before a game. The oats soak up the liquid as they chill overnight in the fridge.

My go-to topping combo is sliced banana and peanut butter. The banana provides potassium to prevent cramps, while the nut butter adds protein for muscle recovery. Cinnamon adds a hint of sweetness and antioxidants.

Berries are another great add-in – I alternate between blueberries, raspberries and strawberries based on what’s in season. The natural sugars deliver a quick energy boost to get you going.

On super hectic mornings, I’ll prep a week’s worth of overnight oats on Sunday in individual containers. Then I can just grab one and head out the door each morning. It makes breakfast a breeze when your schedule is jammed.

I’ve eaten overnight oats before some of my best games ever. The slow-burning oats provide steady energy that lasts through the final whistle. When you’re scrambling on game day morning, overnight oats have got you covered!

Now that you know the magic of overnight oats, let’s look at a hydrating pre-game snack…

Smoothies – Nutrient dense & easily digested

Fueling up properly before a lacrosse game is crucial for optimal performance. The right pre-game meals provide the energy, hydration, and nutrients players need to dominate on the field. While each athlete may have personal preferences, some meals stand out as better options to power lacrosse players through intense competition.

When choosing pre-game meals, players should focus on nutrient-dense foods that are easily digested and absorbed. Complex carbs, lean proteins, healthy fats, and fluids are key components. The meal should be consumed 2-4 hours prior to the start of the game to allow for proper digestion and absorption. Portion size also matters – enough to provide fuel without causing GI distress. Some top choices include:

Oatmeal

A bowl of oatmeal topped with fruit, nuts, and milk provides a winning combo of complex carbs, protein, and fluids. The soluble fiber in oats also aids digestion. Oatmeal offers sustained energy release and helps players feel full longer compared to sugary cereals or pastries.

Eggs with toast

Scrambled, poached, or sunny-side up, eggs are packed with protein to help build and repair muscles. Pair eggs with whole grain toast for added complex carbs. The protein and fat in eggs sustain energy levels to power through the most grueling match-ups.

Greek yogurt parfait

Layering Greek yogurt with fresh fruit, nuts/seeds, and granola creates a parfait exploding with nutritional benefits. Greek yogurt provides protein, calcium, probiotics for gut health, and sustained energy from the carbs. The additions round out the meal with fiber, antioxidants, healthy fats, and fluids.

Smoothies

Blending fruits, vegetables, protein powder, milk/yogurt, nuts/seeds, and nut butters crafts a nutrient-dense smoothie. The liquid format is easily digested and absorbed before game time. Players can customize smoothies to their tastes and needs with endless combinations. Focus on including complex carbs, protein, fluids, vitamins, and minerals.

Whole grain cereal and milk

Opt for whole grain cereals like bran flakes, shredded wheat, or oats that provide sustained energy from complex carbs and fiber. Pair with skim or low-fat milk to add protein, calcium, vitamin D, and fluids. Cereal and milk offers a quick, easy to digest meal to kickstart game day.

Peanut butter and banana sandwich

This classic combo quells hunger with the protein punch of nut butter, potassium and carbs from the banana, and sustained energy from whole grain bread. It’s easily assembled and portable for pre-game fuel on the go. Swap jelly for sliced apples or raisins to add an extra nutrient boost.

Quinoa bowls

Quinoa is a nutritional powerhouse, offering all 9 essential amino acids making it a complete protein. Building a bowl with quinoa, lean protein, veggies, nuts/seeds, and avocado provides a meal packed with complex carbs, fiber, essential fats, and sustained energy. It’s ideal pre-game fuel that won’t weigh players down.

Trail mix and jerky

When hunger hits on the bus ride to an away game, trail mix and jerky make the perfect portable snack. Look for trail mixes with nuts, seeds, and dried fruit which provide protein, complex carbs, and healthy fats. Pair it with jerky for an extra protein punch to keep energy levels steady heading into the game.

Fruit and nut bars

Granola, protein, or energy bars with a mix of oats, nuts, seeds, and dried fruit can be another convenient pre-game option for busy athletes. The combination of complex carbs, fiber, protein, and healthy fats promotes satiety and sustained energy on the field. Bars with limited added sugars are best.

Avocado toast

Smashed avocado takes toast to the next nutrition level, providing the benefits of healthy monounsaturated fats, fiber, potassium, vitamins, and minerals. When paired with eggs, lean protein, hummus, or smoked salmon it becomes a complete pre-game meal offering sustained energy. Easy to make and eat on the go.

Veggie pizza

Contrary to popular belief, pizza can provide adequate pre-game fuel with the right toppings. Opt for a thin, whole wheat crust with tomato sauce and pile on the veggies. Combining tons of veggies like spinach, peppers, onions, mushrooms with reduced-fat cheese supplies a hefty dose of carbs, protein, vitamins, and minerals.

Burritos or tacos

Leafy greens, tomatoes, lean protein, beans, rice, avocado, cheese wrapped in a whole grain tortilla delivers a tasty pre-game meal. The balance of complex carbs, fiber, protein, and fluids promotes satiety while providing sustained energy. Just beware of heavy meat/cheese options that cause GI distress.

Pasta primavera

Complex carbs from whole grain pasta combined with lean protein and a rainbow of vegetables like broccoli, carrots, tomatoes makes a well-rounded fuel choice. The lighter primavera sauce prevents feeling weighed down. Balance is key – the right portions of pasta, protein, veggies, and fluids.

No matter the choice, proper timing is key. Consuming larger meals 2-4 hours prior allows for complete digestion and absorption of nutrients. Smaller snacks can be eaten 1-2 hours pre-game. Proper hydration is also critical, so players should continue sipping fluids up until game time.

With the right fuel choices and timing, lacrosse players can enter the game feeling energized, focused, and ready to dominate. Pre-game nutrition is often overlooked but can provide that competitive edge when players need it most. Finding the right foods that provide sustained energy and nutrients without GI distress takes some trial and error. But sticking to the basics – complex carbs, lean protein, healthy fats, and fluids – sets players up for success.

Rice cakes with peanut butter – Carbs & protein

As a lacrosse player, fueling up with the right foods before a big game is crucial for optimal performance. The pre-game meal sets the stage for energy levels, endurance, strength, and mental focus on the field. While there are many opinions on the “perfect” pre-game meal, the key is finding foods that provide a balance of carbohydrates, protein, and healthy fats to power you through those intense games.

Carbohydrates are the primary fuel source for lacrosse players. Your body breaks down carbs into glucose for immediate energy, while excess glucose gets stored in the muscles and liver as glycogen. Glycogen is your reserve tank of energy to tap into later in the game. Skipping adequate carbs can lead to fatigue, decreased performance, and muscle cramps.

The closer you eat to game time, the higher the ratio of carbs to protein and fat should be. For a meal 2-3 hours before, aim for 3-4 grams of carbs per pound of body weight. Good high carb options include oatmeal, whole grain toast, rice cakes, sweet potatoes, quinoa, and fruit.

Rice cakes make an excellent carb-focused pre-game meal. Topped with peanut butter, they provide a winning combination of complex carbs and protein. Opt for brown rice cakes rather than white for more nutrients, as brown rice retains the fiber-rich bran layer. Just two brown rice cakes deliver around 50 grams of carbs.

Peanut butter is both a source of protein and healthy fats. Two tablespoons offer 8 grams of protein and 16 grams of monounsaturated and polyunsaturated fats. These heart-healthy fats help sustain energy and keep you feeling satisfied. Peanut butter also provides vitamin E, magnesium, and potassium for muscle function.

Spreading 2-3 tablespoons of peanut butter on your rice cakes not only boosts the protein and fat content, but makes them more appetizing and palatable. The combo of chewy cakes and creamy nut butter is easy on the stomach, portable, and won’t weigh you down.

Pre-game meals are also a chance to stock up on vitamins and minerals that support performance. Peanut butter provides vitamin E, magnesium, and potassium. Add some sliced banana for vitamin C, vitamin B6, and potassium. Other quick vitamin-packed toppings include raisins, chopped dates, crushed walnuts, ground flaxseed, or a sprinkle of chia seeds.

Hydration is just as important as food before a game.Aim for 16-20 ounces of water or sports drink in the 2-3 hours pre-game. Have another 8 ounces 30 minutes before warm-ups. Proper hydration increases blood volume to shuttle nutrients to muscles, regulates body temperature, and prevents cramps.

While rice cakes and peanut butter make a solid pre-game meal, you’ll want to adjust portions and pairings depending on game time. Here are some other winning options:

Early Morning Game

Oatmeal topped with banana, almond butter, raisins, and chia seeds. Glass of milk or fruit smoothie.

Mid-Morning Game

Whole grain toast with avocado, egg, and tomato. Yogurt with granola and blueberries. Plus 16 oz sports drink.

Early Afternoon Game

Turkey sandwich on whole grain bread with lettuce, tomato, avocado. Apple with peanut butter. Sports drink.

Late Afternoon Game

Pasta primavera topped with grilled chicken. Side salad with vinaigrette. Iced tea.

Evening Game

Grilled chicken with sweet potato fries. Steamed broccoli. Sports drink.

Pay attention to how different pre-game meals make you feel in terms of energy, stomach comfort, and fullness. Take notes so you learn which foods fuel your best performances. Allow at least 2-3 hours for digestion before game time.

Quick digesting carbs are great in the hour leading up to warm-ups, like cereal bars, bananas, applesauce, rice cakes, or sports drinks. Have a light snack if you’re still hungry. But avoid heavy, high fat, or high protein foods right before as they can cause cramping or nausea.

Powering up with the right foods before game time gives you an edge on the field. Experiment to find your own winning pre-game formula based on preferences and digestion. Just remember to emphasize carbs, properly hydrate, allow time for digestion, and fuel up with vitamins and minerals.

Trail mix – Quick energy from nuts & dried fruit

Lacrosse is a fast-paced, high-intensity sport that requires power, endurance, and mental focus. Fueling up with the right foods before a game gives your body the nutrients it needs to perform at your peak. While big meals can cause sluggishness or nausea, small snacks eaten leading up to game time provide quick energy and sustain you on the field. Trail mix is one perfect pre-game snack for lacrosse players.

Trail mix combines nuts, seeds, dried fruit, and sometimes chocolate or granola. This customizable blend packs a nutritional punch in just a handful. The carbohydrates in the dried fruits and chocolate provide fast fuel for working muscles. The protein and healthy fats in nuts and seeds offer sustained energy and help you feel satisfied. And the variety of textures and flavors makes trail mix an appealing, energizing snack you can eat right up until game time.

Dried fruits like raisins, cranberries, apricots, apples, banana chips, and dates are trail mix all-stars. Their natural sugars quickly convert to glucose to power muscles. Dried fruit also provides key electrolytes like potassium, which regulates fluid balance and prevents painful muscle cramps. Other nutrients include vitamin C for immunity, iron for oxygen circulation, and fiber to stabilize energy.

Nuts and seeds offer a balance of protein, healthy fats, and carbs. Almonds, walnuts, cashews, and pecans provide protein for building and repairing muscle tissue. Their monounsaturated fats maintain energy levels and keep you feeling full. Seeds like pumpkin, sunflower, and flax provide plant-based protein and omega-3s for cognitive function.

Adding some chocolate – chocolate chips or M&Ms – amps up the quick carbohydrate content. The sugar provides rapid energy, while the cocoa contains iron, magnesium, and antioxidants. Just watch portion sizes, as too much chocolate can cause stomach upset.

Customize your own trail mix with your favorite fruits, nuts, seeds, and chocolate. Some tasty combinations include:

• Raisins, peanuts, almonds, dried cherries, dark chocolate chips
• Cashews, dried apricots, banana chips, pumpkin seeds, cranberries
• Walnuts, pecans, coconut flakes, dates, peanut M&Ms

Aim for a mix higher in dried fruit and chocolate before a game for quickly digestible carbs. Add more nuts and seeds if you’ll be snacking throughout the day leading up to game time. Portion out trail mix into single-serve baggies so you don’t overdo it. Aim for around 1/4 cup as a pre-game snack.

Here are some tips for fueling up with trail mix before a lacrosse game:

2-3 hours pre-game

Trail mix makes a great post-practice snack. The carbs help replenish glycogen stores, while the nuts and seeds provide sustained energy. Pair with a banana and sports drink.

60-90 minutes pre-game

Snack on trail mix to top off your energy stores right before warm-ups. Combine with apple slices with peanut butter for added carbs.

During the game

Keep baggies of trail mix on the sidelines for quick energy and electrolytes during breaks in play. Just watch portions to avoid an upset stomach.

While trail mix is a great option, you’ll need a balance of carbs, protein, and fat in your full pre-game meal 2-3 hours prior. Some excellent sources include:

• Whole grain cereal or oatmeal with milk
• Peanut butter and banana sandwich on whole wheat
• Chicken stir fry with brown rice and vegetables
• Greek yogurt parfait with granola and fruit

Hydration is also key before and during the game. Aim for 16-20 oz of water or sports drink in the 2 hours pre-game, and another 8 oz right before warm-ups. Sip sports drink during stoppages in play to fuel up and replenish electrolytes lost in sweat.

Pay attention to how different foods make you feel in terms of energy, stomach comfort, and fullness. Take notes so you learn which fuels and snacks power you through your best performances. Allow at least 2-3 hours for full meals to digest before game time.

By fueling up with nutrient-dense snacks like trail mix, along with proper hydration, you’ll take the field feeling energized and ready to play your best. The right pre-game fuel gives you an edge over your competition.

Whole grain pasta – Complex carbs

Pasta is a lacrosse player’s dream when carb-loading before a big game. With its combination of complex carbohydrates, protein, and B vitamins, pasta provides time-released energy to power you on the field. For optimal nutrition and energy, choose whole grain pasta over refined.

Whole grain pasta retains all parts of the grain – the bran, germ, and endosperm. This gives it higher fiber content, more vitamins and minerals, and a lower glycemic index than refined grains. The complex carbs in whole wheat pasta take longer to break down, for steady glucose release and lasting energy.

A 2-ounce serving of whole wheat spaghetti contains around 40 grams of carbohydrate, 7 grams of protein, 5 grams of fiber, thiamin, niacin, folate, iron, magnesium, and selenium. The fiber helps regulate digestion, while the vitamins and minerals support energy metabolism and muscle function.

On the other hand, refined pastas have the nutritious bran and germ removed during processing. They lack fiber, vitamins, and minerals. Their simple carbs digest very quickly, causing a rapid spike and crash in blood sugar. This can leave you feeling fatigued by half-time.

For the best pre-game fuel, choose whole grain pastas made from wheat, spinach, quinoa, brown rice, buckwheat, or a blend. Try different shapes like penne, rotini, or spirals for variety.

Serving pasta with a lean protein source ensures a balance of nutrients. Chicken, salmon, shrimp, tofu, lentils, chickpeas, and black beans all provide sustained energy from protein and fiber. Adding veggies like broccoli, tomatoes, spinach, and mushrooms boosts vitamin and antioxidant intake.

A marinara or pesto sauce adds flavor and vitamins. Or drizzle with olive oil and spices. Just avoid heavy, cream-based sauces before a game, as these are harder to digest.

Whole grain pasta serves as an excellent base for a pre-game meal 2-4 hours prior. Some tasty pasta dish options include:

• Rotini with grilled chicken, pesto, and roasted red peppers
• Penne with salmon, asparagus, and lemon garlic sauce
• Spaghetti with meatballs, tomato sauce, and parmesan
• Fusilli with chickpeas, spinach, and sun-dried tomatoes

For meals closer to game time, stick to lighter pasta portions and quicker cooking pastas. Some ideas:

2 hours pre-game

Petite farfalle with marinara sauce and parmesan. Side salad with vinaigrette.

90 minutes pre-game

Angel hair pasta with shrimp in olive oil and garlic. Steamed broccoli.

60 minutes pre-game

Small bowl of lentil or minestrone soup with whole grain crackers.

Be sure to properly fuel up and hydrate in the 24 hours leading up to the game as well. Aim for balanced meals of lean protein, complex carbs, and healthy fats. Drink enough non-caffeinated fluids so you’re well-hydrated before warm-ups.

Pay attention to how different pasta dishes affect your energy, stomach, and fullness before a game. Your body is the best gauge for which fuels work best for you. Allow at least 2 hours for large meals to digest before game time.

With its carbo-loading power, lean protein, vitamins, and minerals, whole grain pasta is the perfect pre-game fuel for lacrosse. The complex carbs provide steady energy release to carry you through all four quarters. Fuel up with pasta before hitting the field!

Salmon – Lean protein & omega-3s

Salmon is a lacrosse player’s dream food. With its hearty protein content and anti-inflammatory omega-3 fatty acids, salmon provides lasting energy and primes your body for optimal performance. Choosing salmon before a big game helps fuel and protect your muscles while providing key vitamins and minerals.

A 3-ounce serving of salmon contains about 17 grams of protein – just what you need to repair and build muscle tissue after tough practices. Protein provides the amino acids that boost strength, power, and endurance on the field. And unlike fat-laden meats, salmon gets you these benefits without extra calories.

Salmon also delivers a hefty dose of omega-3 fatty acids EPA and DHA. These healthy fats reduce inflammation from intense training, helping prevent joint pain or stiffness. Omega-3s also support cognitive function, boosting focus, reaction time, and mental stamina during gameplay.

In addition, salmon provides B vitamins, selenium, iron, and potassium. These nutrients aid in energy production, muscle contraction, oxygen delivery, and fluid balance – all key elements for lacrosse performance. Compared to supplements, salmon offers these nutrients in their most bioavailable natural form.

Aim to eat salmon 2-3 times per week, but especially in the 48 hours leading up to a big matchup. Prepare salmon by baking, grilling, or poaching for best flavor and moisture retention. Pair it with carbohydrate-rich sides like brown rice, quinoa, or sweet potato to fully fuel muscles.

Some delicious and nutritious salmon-based pre-game meals include:

• Maple-glazed salmon with wild rice pilaf and asparagus
• Blackened salmon over pasta primavera
• Cajun salmon salad with quinoa, avocado, and vinaigrette
• Salmon tacos with cabbage slaw on whole wheat tortillas

For ultimate nutrition and quick cooking, opt for wild-caught salmon over farmed. Wild salmon eat their natural diet of smaller fish, boosting their omega-3 content. If choosing farmed, look for responsibly raised sources verified by organizations like Seafood Watch.

Salmon can be easily incorporated into pre-game meals 2-4 hours before game time. Lighter options include:

2 hours pre-game

Broiled salmon drizzled with lemon, dill, and olive oil. Served with sweet potato wedges and roasted vegetables.

90 minutes pre-game

Salmon burger topped with avocado on a whole wheat bun. Side mixed green salad.

Of course, hydrate well in the 24 hours leading up to the game too. Drink enough non-caffeinated fluids like water and diluted sports drinks. And don’t forget carbohydrates for muscle glycogen stores. Good carb choices include whole grains, starchy veggies, beans, lentils, and fruit.

Pay attention to how salmon sits in your stomach before intense activity. Everyone digests foods differently. Allow a 2-3 hour buffer after eating before pre-game warmups.

With its well-rounded nutritional profile, salmon is a win for lacrosse players. The lean protein builds and repairs muscles, while the anti-inflammatory omega-3s help prevent stiffness and pain. Fuel up with salmon for optimized energy and recovery.

Sweet potatoes – Vitamins & fiber

Fueling up with the right foods before a big lacrosse game is crucial for optimal performance. As any seasoned lacrosse player knows, having the proper pre-game meal can be the difference between domination on the field or struggling to keep up. While there’s no single perfect pre-game meal, certain foods provide the ideal blend of complex carbs, lean protein, vitamins, minerals, and antioxidants to power you through intense competition.

Complex carbs such as sweet potatoes, quinoa, and whole grain pasta are key for providing steady, long-lasting energy. They get absorbed into your bloodstream slowly, keeping blood sugar levels stable compared to simple sugars which lead to crashes later on. Sweet potatoes in particular are nutritional powerhouses, packed with fiber, vitamins A and C, potassium, and beta-carotene.

Combining complex carbs with lean proteins is recommended pre-game. Chicken, fish, greek yogurt, eggs, and plant-based proteins like edamame offer sustained energy plus muscle repair and recovery benefits. Healthy fats from avocados, nuts, seeds, olive oil, and salmon support hormone and immune function.

Hydration is also vital leading up to and during competition. Sipping on electrolyte drinks like coconut water and sports drinks will prevent dehydration, cramps, and electrolyte imbalance. Avoid sugary fruit juices which can cause an energy crash.

Here are 15 nutritious, performance-enhancing pre-game meals to fuel your best on the lacrosse field:

1. Sweet Potato Hash with Eggs

This savory sweet potato hash gets protein power from eggs cooked right in the dish. Onions and spinach add fiber and key vitamins and minerals like vitamin C, iron, and magnesium. The complex carbs and protein will provide hours of steady energy for your game.

2. Veggie Breakfast Burritos

Whole wheat tortillas stuffed with scrambled eggs, black beans, tomatoes, spinach, and avocado make an easy grab-and-go pre-game meal. The fiber keeps you full while the protein supports muscle recovery.

3. Overnight Oats with Berries

For an easy make-ahead breakfast, soak oats overnight in milk or yogurt along with chia seeds for an extra protein boost. Top with antioxidant-rich berries like blueberries, raspberries, or strawberries. The complex carbs and fiber ensure you won’t be running on empty halfway through the game.

4. Quinoa Breakfast Bowl

For those with gluten intolerance, quinoa makes a great whole grain base for a breakfast bowl. Cooked quinoa combined with greek yogurt, fresh fruit, nuts, and a drizzle of honey provides sustained energy with a hefty dose of protein to support muscle recovery.

5. Whole Grain Toast with Peanut Butter and Banana

You can’t go wrong with a classic peanut butter and banana sandwich on 100% whole wheat or seed bread. The perfect balance of protein, complex carbs and healthy fats keeps you satiated through intense competition. Bring several sandwiches for quick snacks during time-outs or at half-time.

6. Omelette with Veggies

Start your pre-game fuel up with a veggie-packed omelette. Eggs offer high-quality protein while veggies like spinach, tomatoes and mushrooms add extra nutrients and fiber. Throw in some avocado for healthy fats to support energy and brain function.

7. Smoothie Bowl

Blend up your favorite fruits and veggies into a thick, creamy smoothie then top with nuts, seeds, granola, coconut and cacao nibs to make a delicious smoothie bowl. It provides the perfect pre-game combo of fiber, protein and antioxidants to kickstart your energy.

8. Overnight Chia Pudding

For an effortless morning meal, stir together chia seeds, milk of choice and flavors like cocoa powder, vanilla or fresh fruit. Chill overnight so the chia seeds expand into a creamy pudding-like texture. Top with toasted nuts and coconut for extra crunch and healthy fats to sustain energy.

9. Greek Yogurt with Fruit and Granola

Packed with muscle-repairing protein, Greek yogurt makes a simple, portable breakfast. Pair it with fresh or frozen berries and crunchy granola for a blend of protein, complex carbs and antioxidants. The probiotics support your immune system too.

10. Egg and Sweet Potato Breakfast Tacos

These breakfast tacos are an easy grab-and-go option with nutritional benefits. Eggs and sweet potatoes give you a protein and complex carb source for hours of energy on the field. Add some spinach, black beans or avocado for extra nutrition.

11. Whole Grain Pancakes with Greek Yogurt and Fruit

Enjoy a tall stack of whole grain pancakes topped with protein-packed Greek yogurt and fresh fruit like strawberries and blueberries. The complex carbs provide steady energy while the yogurt aids muscle recovery and repair.

12. Tofu Breakfast Scramble

For a vegan pre-game option, try a tofu veggie scramble. Turmeric provides anti-inflammatory benefits while nutritional yeast ups the savory flavor. Pair it with avocado toast for extra healthy fats and potassium.

13. Sweet Potato and Tempeh Hash

Whip up a mix of roasted sweet potatoes, tempeh crumbles and sautéed kale or spinach for the ultimate plant-powered fuel-up. Sweet potatoes give you sustained energy and temper packs in protein, probiotics and key nutrients.

14. Whole Grain Cereal with Fruit and Nuts

A well-rounded bowl of whole grain cereal, fresh fruit and nuts or seeds makes an easy, portable breakfast. Choose a cereal high in fiber like oats, bran or granola and load up with antioxidant-rich berries and healthy fats from nuts. Include non-dairy or Greek yogurt for extra protein.

15. Avocado Toast with Poached Egg

Start your day with the millennial favorite, avocado toast! Smashed avocado on whole grain toast provides healthy fats and fiber while a poached egg gives you muscle-building protein. This balanced meal will keep your stomach happy and your energy high all game long.

No matter your personal preferences or dietary needs, proper pre-game fuel is essential for dominating on the lacrosse field. Choose meals rich in complex carbs, lean proteins, healthy fats and micronutrients for optimal energy, endurance and recovery. Experiment with different options to discover your own go-to power breakfasts and lunches. Just remember – garbage in equals garbage out, so fuel smart and play hard!

Hydrating foods like watermelon – Prevent dehydration

Staying properly hydrated is one of the most important parts of performance for lacrosse players. Dehydration can quickly lead to decreased energy, muscle cramps, dizziness, and impaired focus – all detrimental to your game. While plain water is essential, you can also fill up on hydrating foods beforehand.

Water-rich fruits and veggies like watermelon, grapes, oranges, cucumber, celery, tomatoes and lettuce all provide fluids plus antioxidants and electrolytes like potassium. Soups and smoothies blended with these ingredients also boost hydration. Coconut water has become a popular sports drink, providing hydration with natural electrolytes.

Here are 15 nutritious, hydrating pre-game meals to keep you performing at your best on the lacrosse field:

1. Veggie & Hummus Wraps

Whole grain wraps stuffed with crunchy veggies like cucumbers, carrots, bell peppers and leafy greens provide plenty of fluids. Pair it with hummus for protein and healthy fats to sustain energy. The fiber keeps you feeling full too.

2. Tropical Fruit Smoothies

Blending tropical fruits like mangos, pineapple, bananas and oranges makes for a refreshing, rehydrating pre-game smoothie. You can amp up the protein content by adding Greek yogurt or protein powder. The natural sugars provide fast fuel.

3. Watermelon Feta Salad

This simple but delicious salad is perfect before a game. Watermelon is one of the most hydrating fruits, providing fluids plus antioxidants. Tangy feta cheese adds protein for sustained energy and balsamic drizzle gives it extra flavor.

4. Veggie & Brown Rice Stir Fry

A veggie stir fry over brown rice gives you the perfect combo of complex carbs and hydration. Load it up with water-rich veggies like broccoli, bell peppers, mushrooms, snap peas, bok choy and carrots. Add a protein source like tofu, chicken or shrimp.

5. Fruit & Yogurt Parfaits

Layer hydrating fruits like strawberries, blueberries, mango, kiwi and bananas with protein-packed Greek yogurt for an easy parfait. The complex carbs and protein provide hours of pre-game fuel.

6. Veggie & Hummus Sandwiches

You can’t go wrong with a classic hummus and veggie sandwich on whole grain bread. Hummus gives you protein and fiber while the veggies like cucumbers, bell peppers, tomatoes and leafy greens provide fluids and antioxidants.

7. Overnight Oats with Fruit

Soak oats in milk overnight then top with your choice of hydrating fruits like blueberries, strawberries, raspberries or mango. The complex carbs and fiber ensure you won’t be running on empty halfway through the game.

8. Fruit Salad with Nuts & Seeds

Chop up a mix of your favorite moisture-rich fruits like watermelon, grapes, oranges, kiwi and strawberries then sprinkle with nuts and seeds for healthy fats and crunch. It makes a simple, portable pre-game snack or meal.

9. Veggie Egg Scramble

Whip up a veggie-loaded egg scramble with tomatoes, mushrooms, spinach, peppers and onions. Eggs provide high-quality protein while the veggies hydrate and offer antioxidants. Add avocado for extra healthy fats.

10. Watermelon Gazpacho

For a refreshing soup, blend watermelon, cucumber, tomatoes and onions into cold gazpacho. Garnish with feta or avocado. It’s full of fluids and nutrients to get you primed for competition.

11. Peanut Butter & Banana Sandwiches

You can’t go wrong with a classic peanut butter and banana sandwich on 100% whole wheat bread. Bananas are rich in potassium, an important electrolyte. The peanut butter provides protein for sustained energy.

12. Veggie & Quinoa Bowls

Build a hearty grain bowl with cooked quinoa, roasted veggies like sweet potatoes, broccoli and carrots plus hydrating raw veggies like cucumbers, tomatoes and spinach. Sprinkle on nuts or seeds for crunch and healthy fats.

13. Overnight Chia Pudding

For an effortless morning meal, stir chia seeds into coconut milk or regular milk then refrigerate overnight. The chia seeds plump up into a hydrating pudding. Top with fresh fruit like mango, banana or berries.

14. Green Smoothies

Blend up spinach, kale, cucumber, celery and green apples for an ultra-hydrating, nutrient-dense green smoothie. The greens provide antioxidants while the veggies and fruit boost fluids and electrolytes like potassium.

15. Fruit & Cottage Cheese

Mix together cottage cheese with fruits like peaches, pineapple, berries, melon and mandarin oranges for a hydrating pre-game protein boost. The carbs from the fruit will fuel you while the protein sustains energy.

Hydrating your body properly before hitting the field is just as important as fueling up. Choose water and fluids-rich fruits, veggies, smoothies and soups for optimal hydration. Pair them with quality carbs, proteins and fats to round out your pre-game meals. Staying hydrated will keep you alert, focused, energized and crushing the competition!