Best Pre-Game Snacks: Ideas for Athletes

It is important for athletes to know the best snacks to enjoy prior to a game to support optimal performance. Let’s take a look at key considerations when planning pre-game snacks. Then we will explore easy pre-game snack options that athletes can eat prior to competitions.

Planning the Best Pre-Game Snacks for Athletes

Carbohydrates should be at the foundation of pre-game snacks for athletes. Carbohydrates provide the body with the energy needed to perform at its best.

There are a variety of food groups that provide carbohydrates, including:

• Grains: Bread, bagels, pasta, rice, cereal, oatmeal
• Fruit: Fresh, frozen, dried, canned in natural juices, applesauce
• Starchy vegetables
• Dairy: Milk and yogurt

Gluten-Free Pre-Game Snacks

Athletes following a gluten-free diet need to avoid grains that contain gluten, including wheat, barley, rye, and crossbreeds of these grains.

In my blog, Gluten-Free Pre-Workout Meals and Snacks for Athletes, I share a variety of pre-game snack ideas that athletes on a gluten-free diet can enjoy to support their performance. 

Pre-Game Snack Timing

When determining what an athlete should eat as a pre-game snack, the timing for when the snack will be eaten must be considered.

In general, the more time an athlete has prior to the start of the game, the larger the size of the pre-game snack can be.

Let’s explore two types of pre-game snacks:

• Mini-Meals: Eaten several hours prior to the start of the competition to help refill energy (carbohydrate) stores for the upcoming game.
• Easy to digest, high-carb snacks:Eaten in the hour before competition to provide quick energy for the upcoming game.

Best Pre-Game Snacks: Ideas for Mini-Meals

When athletes have several hours prior to the start of the game, a larger snack or “mini-meal” can be eaten. 

During this time, athletes should choose a snack that is high in carbohydrates and contains a moderate amount of protein.

Pre-game “min-meal” snack ideas include:

• Fruit Smoothie
• Peanut butter and jelly sandwich
• Greek yogurt with mixed berries and granola
• Turkey and low-fat cheese wrap with grapes
• Instant oatmeal with berries and walnuts
• Bagel with nut butter and sliced banana
• Trail mix made with dried fruit, pretzels, dry breakfast cereal, and nuts

Best Pre-Game Snacks: Ideas for Quick Energy

In the hour before exercise, it is best to stick with carbohydrate-rich snacks that are low in fiber and easy to digest. 

The carbohydrates will provide athletes with a quick source of energy as they head into the game. 

High-carb snacks that athletes can enjoy in the 30-60 minutes leading up to the workout include:

• Banana, grapes, apple slices, orange wedges, small piece of fresh fruit
• Applesauce squeeze pouch
• Dried fruit
• Fruit snacks, fruit leather
• Low-fat granola bars, fig bars, cereal bars
• Mini bagels, bread, dry cereal
• Animal or graham crackers
• Pretzels, pita chips, crackers
• Sports drink, chews, gels

Athletes wanting a quick snack before the game do not have to eat the whole piece of fruit or granola bar.

Even eating a few bites of the snack or taking a few gulps of a sports drink will provide added energy for the start of the game.

Foods to Limit with Pre-Game Snacks

In the hour or two leading up to the start of the game, athletes should limit snacks that are high in protein, fiber, and/or fat.

Consuming these foods too close to the start of activity may lead to an upset stomach or GI distress during the game (1). 

This includes snack foods such as:

• Fried or greasy foods (French fries, onion rings)
• Dessert type foods (ice cream, brownies, fudge, donuts)
• Heavy cream, cheese, or buttery sauces
• Beans and legumes
• High fiber vegetables (cauliflower, broccoli, Brussels sprouts, cabbage)
• Whole grains (high fiber)

Some athletes also feel better when they limit spicy foods (jalapeno peppers, hot sauce, snacks with chili powder) or foods/drinks that contain lactose (milk, yogurt) close to the start of a game.

It is important for athletes to learn their individual tolerances and to determine what foods they feel most comfortable consuming before activity.

Best Snacks for Pre-Game Jitters

Some athletes get nervous before a game and struggle to eat any food close to the start of competition. They often report feeling that they will be sick to their stomach or have to go to the bathroom if they try eating before activity.

One suggestion for athletes with pre-game jitters is to try sipping on a sports drink in the hour leading up to the start of the game.

Sports drinks are formulated to contain fluid as well as carbohydrates and electrolytes. The carbohydrates can provide the athlete with added energy heading into the game. In addition, the fluids can help ensure the athlete starts the game in a hydrated state.

I have also found that many athletes can tolerate applesauce well in the hour before a competition. The applesauce squeeze pouches are portable and an easy option snack option for athletes to pack in their backpack to take to a game.

Athletes can also experiment with taking a few bites of a banana, granola bar, or crackers to see if they can tolerate smaller amounts of carbohydrate-rich snack items before activity.

With the snack, athletes should drink water to help meet their hydration needs.

Practice Your Pre-Game Snacks

Just as an athlete practices their plays for a game, it is important for athletes to practice their pre-game snacks and fueling strategy.

Every athlete is unique in regards to food preferences before activity. Thus, it is important for athletes to take time to find the foods and beverages that they feel provide the best energy to support their performance.

Having a well-practiced pre-game fueling strategy can help provide athletes with confidence that they are fueled to perform at their best on game day.

Pack Your Pre-Game Snacks

Athletes should plan ahead and pack their favorite pre-game snacks to take with them to competitions.

I often remind athletes that they should not count on the concession stand to have food available that will meet their sports nutrition needs.

This is especially important when athletes are traveling to participate in a tournament. Having the right snacks available to eat between games can keep athletes fueled to perform at their best throughout the day.

Best Pre-Game Snacks: Ideas for Athletes

You are now set with a variety of pre-game snack ideas for athletes. Remember, carbohydrates should be at the foundation of an athlete’s pre-game fueling plan.

In addition, as the start time of the competition approaches, the size of the pre-game snack should decrease.

By planning ahead and practicing their pre-game fueling plan, athletes can ensure they have the energy needed to perform at their best on game day.

For additional sports nutrition tips for athletes, check out my blog: How to Plan an Ideal Post-Game Meal.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.