Most find that it is best to eat a small to medium solid meal 2-3 hours before a game, but you may require more or less time depending on the meal and how quickly you digest the food.
I have provided a range of meal ideas below and split them into 2 categories: mixed (balanced protein/carb/fat ratio) and high carb/low fat (high in carbohydrates and low in fat) - depending on your preferences.
Some fats are OK for most, but meals that are too fat rich will take longer to digest, which isn't optimal for a pre-game meal. Too much fibre is also not a good idea for the same reason, which is why I'd probably avoid foods like beans.
David Zaharakis preparing his pre-game meal (Ravioli, Diced Capsicum, Onion, Tomatoes and Bacon) prior to Essendon vs Carlton, Round 4, 2011.
High Carb/Low Fat
- Low-Fat Yoghurt, Apple and Muesli Bar
- Pasta and Italian Tomato Sauce (add Sirena Tuna Puttanesca for high protein)
- Marmalade or Jam on Toast
- Cereal and low-fat milk
- Rice, Tuna and Salad
- Rolled Oats, Banana and Honey (I would recommend trying overnight oats if you don't like eating hot food in the morning)
- Pancakes or Crepes with Maple Syrup, Banana and Strawberries
- Fruit Smoothie (try Creative Gourmet Smoothie Cubes...you can add whey protein for a protein hit)
- Subway (no meatballs, ranch dressing or other high fat ingredients/sauces)
- Toasted Tuna, Cheese and Tomato Sandwiches
- Peanut Butter and Jam Sandwiches
- Eggs on Toast with Spinach
- Yoghurt, Banana and Nut Bar (Nice and Natural Nut Bars are my favourite)
- Almond or Peanut Butter on Banana
- Ham, Lettuce and Avocado Sandwich
- Spaghetti Bolognese (this could be included in high carb/low fat, if you use low fat beef mince and don't dress it in olive oil and parmesan).
- Chicken Noodle Soup
- Fruit Juices
- Sport Drinks
- Low-fat milk
Eat and drink something you enjoy and makes you feel energised and ready to perform.