Basketball Game Day Fueling for Maximum Energy and Endurance

game day fueling oregon flight basketball pre-game basketball meal Jul 15, 2023

One thing we constantly demand from our girls is to play with high-energy and effort. Sometimes they bring it, other times their energy level isn't quite there.

Low energy and effort happen for a number of reasons... some uncontrollable and some that are within our control.

So I asked myself, "How can we help our players bring the most energy to their games?"

One thing we can do is to help them prepare with optimal pre-game meals, hydration and sleep.

I decided to do some research into these activities to help every player arrive at their games ready to go!

Here's what I found...

Day Before a Game

Hydration doesn’t start the day of the game, it starts the day before.
One day before a game players should drink 128 ounces (32oz x 4) of water. They should avoid caffeinated drinks and drinks with sugar. For a bonus, add Liquid I.V. to one of their 32 oz bottles of water.
Eat a high carbohydrate dinner the night before. Examples include…
- Teriyaki chicken rice bowl with 1-2 cups of brown rice, 4-6 ounces of chicken and vegetables
- Spaghetti and meat sauce with 1-2 cups of pasta, 1 cup spaghetti sauce, 3-4 ounces of lean meat, Italian bread and a salad with low-fat dressing.

Are they still hungry after dinner? Here are some evening snacks...
- PB sandwich
- Açaí bowl (Blend 1 frozen banana, 2 tablespoons of milk, 1 tablespoon water, 1/2 cup frozen fruit and two heaping spoonfuls of greek yogurt (honey vanilla from Trader Joe’s is great). The consistency should be like frozen yogurt. Top with granola and fresh strawberries.
- Low fat popcorn
- Trail mix
- Granola bar
Get a good nights rest! Kids aged 12-13 need 9-11 hours of sleep

4 Hours Pre-Game

Eat a meal high in whole grain carbs, lean protein and healthy fat. Avoid meals with high fat and sodium, which can be slow to digest and will weigh you down. Examples…
- 3-4 ounces of grilled chicken, sweet or baked potato with low-fat toppings, 1 cup vegetables
- 3-4 ounces of ham, turkey, chicken or roast beef sandwich, preferably on whole wheat bread. Baked lays or pretzels and fresh fruit.

Drink 20 ounces of water

2 Hours Pre-Game

Drink 10-16 ounces of water (no caffeine or sports drinks)

1 Hour Pre-Game

High carbohydrate snack such as PB sandwich, pretzels/crackers, fruit or a granola bar
Drink another 8-10 ounces of water

Post Game