The key to pre-game meals is not the meal itself; it’s how you eat throughout the course of the whole day. The most important thing in sustaining energy is balanced nutrition and maintaining blood-glucose levels during the course of the day.
With that in mind, New York Islanders Director of Sports Performance, Sean Donellan, has outlined some simple, but balanced pre-game meals that include good sources of carbohydrates, protein and fats, which should mimic your diet throughout the whole day. Instead of eating a huge carbohydrate meal, cut back on carbs and replace them with a little protein and fat.
Avoid a massive pasta meal before your game, those pasta parties from high school were just pure carbohydrates. Lower the amount of pasta (carbs) and add some protein (grilled meat or fish), which replaces the calorie count and helps sustain your energy level longer. Add a colorful vegetable, like broccoli or avocado, for the vitamins and nutrients your body needs to function properly and reach its physical peak. Grill your meat to keep down the fat content and keep your time in the kitchen short. This way you can cook the rest of your meal simultaneously and finish fast.