What Carbs Should I Eat the Night Before a Game?

November 18, 2025 •

3 min read

According to sports nutritionists at Johns Hopkins Medicine, athletes should focus on carbs to optimize muscle and liver glycogen stores before competition. A key question is, 'What carbs should I eat the night before a game?'

Quick Summary

The night before a game, athletes should eat easily digestible, complex carbs to replenish glycogen stores. This helps to sustain energy and performance, while avoiding potential digestive issues caused by high-fat or unfamiliar foods.

Key Points

Prioritize Complex Carbs: Focus on easy-to-digest complex carbohydrates the night before your game to maximize glycogen stores.
Avoid High-Fiber and High-Fat Foods: Avoid high-fiber vegetables, legumes, fried foods, and rich sauces to prevent digestive distress on game day.
Stick with Familiar Foods: Do not experiment with new foods or complex recipes before a game. Stick to what your body handles well to avoid unpleasant surprises.
Time Your Meal Wisely: Eat your carb-rich meal 12-24 hours before the competition to allow for full digestion and glycogen replenishment.
Stay Hydrated: Drink water consistently throughout the day leading up to your evening meal and game day.
Combine with Lean Protein: Pair carbs with a moderate amount of lean protein to aid muscle repair without slowing digestion.

Why the Night-Before Meal is Critical for Athletes

Your performance on game day is significantly influenced by the meal consumed 12 to 24 hours prior. This meal's main function is to replenish the body's energy reserves. During high-intensity exercise, the body depends on glycogen—stored glucose in the muscles and liver—as its primary fuel source. A well-planned meal ensures these energy stores are full, preventing early fatigue and decreased performance.

The Importance of Carbohydrates

Carbohydrates are the most effective fuel for high-intensity, anaerobic exercise. Without enough glycogen, an athlete may 'hit the wall' or experience reduced power and endurance. The night-before meal is the best opportunity to consume a high-carbohydrate, low-fiber, and low-fat meal. The goal is to maximize glycogen synthesis while minimizing gastrointestinal distress. It's a balance of providing fuel without burdening the digestive system.

Complex vs. Simple Carbohydrates

The type of carbs chosen is important. Complex carbohydrates should be prioritized over simple ones for the evening meal. Complex carbs, found in whole grains, pasta, and potatoes, are digested slowly, providing sustained energy. Simple carbs, such as those in candy or sugary drinks, offer a short energy spike and are best for immediate pre-game snacks.

The Best Carbohydrate Choices for Your Pre-Game Dinner

Focus on easily digestible sources when planning your meal. Cooking breaks down starches, making them easier on the gut. Here are some of the best options:

White Pasta: Cooked pasta with a simple tomato-based sauce (not cream-based) is a classic. It's a concentrated source of carbohydrates that is easy to digest.
White Rice: Pair steamed white rice with a lean protein like grilled chicken or fish. White rice is less fibrous than brown rice, which can reduce the risk of digestive issues.
Baked Potatoes: A plain baked potato or mashed potatoes are excellent sources of starchy carbs. Skip high-fat toppings like butter, sour cream, and cheese.
Sweet Potatoes: Roasted or baked sweet potatoes provide carbs and nutrients. Prepare them simply to avoid excess fiber and fat.
Bananas: Bananas offer a mix of simple and complex carbs, are easily digested, and provide potassium, which can help prevent cramping.

What to Avoid the Night Before a Game

It is just as important to consider what not to eat. Poor food choices can cause a restless night, digestive issues, and suboptimal performance.

High-Fiber Foods: Excessive fiber can cause bloating, gas, and digestive distress. Avoid high-fiber vegetables (e.g., broccoli, Brussels sprouts), legumes, and whole grains during your last major meal before the game.
High-Fat Foods: Fatty foods, such as fried dishes, creamy sauces, and fatty meats, take longer to digest. This can cause sluggishness and inhibit the absorption of carbohydrates.
Spicy Foods: Anything overly spicy can irritate the stomach and disrupt sleep, leaving you feeling less than 100% on game day.
Unfamiliar Foods: This is not the time to try new recipes or cuisines. Stick to meals that your body tolerates well to avoid unpredictable digestive reactions.

Comparison of Pre-Game Carbohydrate Sources


Carbohydrate Source	Glycemic Index	Fiber Content	Digestibility	Best For
White Pasta	Medium-High	Low	Excellent	Easy carb-loading and energy boost
Brown Rice	Medium	High	Moderate	Sustained energy, but potential for GI issues
Baked Potato	High	Low-Moderate	Excellent	Rapid glycogen replenishment
Sweet Potato	Low-Medium	Low-Moderate	Excellent	Slower, sustained energy release
White Bread	High	Low	Excellent	Quick energy top-up
Lentils/Beans	Low	High	Poor	Not recommended night before game due to fiber

Hydration is Key

Proper hydration is essential alongside your meal. Glycogen is stored with water, so being well-hydrated is essential for energy storage and delivery. Drink water consistently throughout the day and with your meal. Avoid sugary soft drinks or excessive caffeine, which can lead to dehydration. The International Society of Sports Nutrition provides guidelines for optimizing performance through nutrition [https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-1].

Conclusion

Preparing your body for a game is strategic, and the night-before meal is key. By focusing on easily digestible complex carbs like pasta, rice, or potatoes and avoiding high-fat, high-fiber, and unfamiliar foods, glycogen stores can be fully loaded. This approach to nutrition will set you up for success, providing sustained energy for peak performance and game-day goals.

Frequently Asked Questions

Eating carbs the night before a game is crucial for replenishing muscle and liver glycogen stores, which serve as the body's primary energy source during intense exercise. Full glycogen stores help prevent fatigue and boost endurance.

Choose white pasta with a simple, low-fat tomato-based sauce. White pasta has less fiber and is easier on the digestive system, allowing for quicker energy storage without discomfort.

The night-before meal should be substantial enough to replenish glycogen but not so heavy that it causes digestive issues. Focus on a moderate portion of easily digestible carbs and lean protein, avoiding large, high-fat meals.

It is generally not recommended. Most pizzas are high in fat from cheese and toppings, which can slow digestion and cause sluggishness. A simple pasta dish with a light sauce is a better option for performance.

No, carb-loading (a multi-day increase in carb intake) is typically only necessary for endurance events lasting over 90 minutes. For shorter duration sports, a single balanced, carb-rich meal the night before is sufficient to top off energy stores.

High-fiber foods, such as beans, broccoli, and whole grains, can cause bloating, gas, and digestive discomfort. This is due to the fiber fermenting in your gut, which can negatively affect game-day performance.

Finish your evening meal a few hours before bedtime to allow for proper digestion and to prevent sleep disruption. A disturbed night's sleep can negatively impact game-day performance.