MAY NEWSLETTER

Pre-Game Meals

and In-Game Snacks 

That Maximize Energy

A well-planned pre-game meal is essential for a baseball pitcher to ensure sustained energy, focus, and peak performance throughout the game. However, I can play games in the morning, afternoon, or evening, so I must adjust my eating plan to fit the game time. I also change what I eat based on the temperature. On hotter days, I have a lighter meal before the game, but snack and drink more during the game because of increased perspiration. My in-game snacks are pretzels and fruit; my hydration includes water and sports drinks. By fueling properly before and during the game, I can maintain my stamina, sharpness, and overall performance on the mound to win the game.

🥗 Pre-Game Meals 

🎯 Goal:

Fuel the body with the right balance of macronutrients to enhance stamina, focus, and performance without causing digestive discomfort or energy crashes.

🕒 Timing Is Everything

• 3–4 hours before game time: Aim for a balanced, complete meal.
  
  

• 1–2 hours before: Opt for a lighter, high-carb snack.
  
  

• <1 hour: Stick to easily digestible foods, like a banana or sports drink.
  
  

🍽️ Key Components of a Pre-Game Meal (3–4 Hours Before)

1. Carbohydrates (Primary Fuel Source)

2. • 60–70% of the meal should come from complex carbs to stock glycogen stores.
     
     

   • Examples: Brown rice, sweet potatoes, whole-grain pasta, oatmeal, quinoa.
     

3. Lean Protein (Muscle Support)

4. • Helps with muscle repair and satiety without weighing you down.
     
     

   • Examples: Grilled chicken, tofu, eggs, turkey breast, Greek yogurt.

5. Healthy Fats (In Moderation)

6. • A small amount is okay, but avoid high-fat meals close to game time due to slow digestion.
     
     

   • Examples: Avocado, olive oil drizzle, nuts (small handful).
     

7. Hydration

8. • Drink 16–20 oz of water 2–3 hours before to ensure optimal fluid levels.

🧃 Snack Ideas (1–2 Hours Before)

• Banana with peanut butter
  

• Low-fat yogurt with berries

• Small turkey and cheese wrap

• Rice cake with honey

• Granola bar (low in fiber/fat)
  

🚫 What to Avoid

• High-fat, fried, or greasy foods
  

• High-fiber meals (to avoid GI distress)
  

• Sugary drinks or candy (risk of energy crash)

• Anything new or unfamiliar

🧪 Sample Meal (3 Hours Before a Game)

• Grilled chicken breast
  
  

• Quinoa with roasted vegetables
  
  

• Side of steamed broccoli
  
  

• A glass of water or a diluted sports drink
  
  

⚡ Top Snacks to Eat During a Game

🍌 1. Bananas

• Quick-digesting carbs + potassium
  
  

• Great for endurance and preventing cramps
  
  

🍬 2. Energy Chews or Gels

• Concentrated carbs, sometimes with electrolytes or caffeine
  
  

• Convenient, quick energy hit
  
  

🍯 3. Honey Packets or Honey on a Rice Cake

• Natural sugar source for fast fuel
  
  

• Easily digestible and portable
  
  

🍊 4. Orange Slices or Applesauce Pouches

• Hydrating, rich in natural sugar
  
  

• Classic halftime option
  
  

🧃 5. Low-Fiber Granola Bars (e.g., Clif BLOKS, Nature Valley)

• Look for ones low in fat and fiber to avoid digestive issues
  
  

• Chewy versions are usually better than crunchy
  
  

🍞 6. Half a Peanut Butter & Jelly Sandwich (White Bread)

• Simple carbs + a touch of protein and fat
  
  

• Suitable for longer games or halftime
  
  

🥤 7. Sports Drinks (like Gatorade or Liquid I.V.)

• Replenishes electrolytes and provides carbs
  
  

• Especially useful in heat or long-duration games
  
  

🥔 8. Boiled Salted Potatoes

• Uncommon but excellent: carbs + salt = great fuel and electrolyte combo

🚫 Avoid These During a Game

• High-fiber fruits (like apples with skin)
  
  

• High-fat or protein-heavy snacks (nuts, cheese)
  
  

• Spicy or unfamiliar foods
  
  

• Carbonated drinks

⏱️ When to Snack

• Halftime or during longer breaks
  
  

• Small bites between sets/quarters if the sport allows
  
  

• Sip on sports drinks periodically if no solid food is allowed

🏁 Final Thoughts

Everyone digests and responds to food differently. The key is to test meals during training days, not on game day, to see what gives you the best energy and performance.

Athlete Wellness Zone