What Do NFL Players Eat the Day Before a Game?

November 17, 2025 •

3 min read

According to the Gatorade Sports Science Institute, professional football players' daily diets should consist of 5-10 grams of carbohydrates per kilogram of body weight during the competitive season. This high-carb intake is central to what NFL players eat the day before a game to maximize glycogen stores for peak performance.

Quick Summary

Elite NFL athletes focus on strategic, carb-heavy meals complemented by lean protein and plenty of fluids the day before a game. The goal is to maximize muscle glycogen for sustained energy, minimize digestive issues, and ensure proper hydration for optimal performance.

Key Points

Carbohydrate-Loading: NFL players strategically consume high amounts of complex carbs like pasta, rice, and whole-grains the day before a game to maximize muscle glycogen stores for energy.
Lean Protein: Moderate amounts of easily digestible, lean protein, such as grilled chicken or fish, are included to aid in muscle repair without hindering digestion.
Strategic Hydration: Consistent fluid intake, including water and electrolyte-rich drinks, is critical for starting the game fully hydrated to prevent fatigue and cramping.
Low-Fat & Low-Fiber: Meals are kept low in fat and fiber to prevent digestive issues that can negatively impact performance during the high-intensity, stop-and-go play of football.
No Surprises: Nutritionists advise players to stick to familiar foods the day before a game to avoid unpredictable stomach issues, making consistency a key component of their routine.
Individualized Diets: Nutritional plans are highly tailored to each player's specific needs, considering factors like position, size, and body composition.

The Pre-Game Nutrition Strategy for NFL Players

For an NFL player, the day before a game is a final opportunity to top off the body's energy reserves and prepare for the physical demands of competition. This strategic fueling, often guided by a team nutritionist, focuses on maximizing muscle glycogen, ensuring optimal hydration, and consuming easily digestible foods. The athletes prioritize complex carbohydrates, lean protein, and ample fluids. This intentional dietary consistency is critical for maintaining focus and preventing digestive upset.

The Importance of Carbohydrates: Filling the Tank

Carbohydrates are the primary fuel source for the high-intensity, stop-and-go movements that characterize football. The goal the day before a game is to stock the body's muscle and liver glycogen stores to their maximum capacity. A lack of adequate glycogen can lead to reduced sprint speed, fatigue, and impaired decision-making.

Complex Carbs: Foods like whole-grain pasta, brown rice, oatmeal, and sweet potatoes provide a slow-release energy source.
Strategic Intake: Football players typically increase their carbohydrate intake in the 24-48 hours before the game, alongside reduced training.
Night Before Dinner: The final meal the night before often features a large portion of carbohydrates, such as pasta with a low-fat sauce and grilled chicken.

The Role of Lean Protein and Hydration

Lean protein and proper hydration are crucial alongside carbohydrates. Protein supports muscle repair and recovery, and adequate hydration prevents fatigue and cramps.

Lean Protein Sources: Options include grilled chicken, lean turkey, eggs, and fish.
Hydration Protocol: Players sip fluids consistently and monitor urine color.
Fluid Choices: Water is key, supplemented by sports drinks with electrolytes for some players.

Comparison of Pre-Game Macronutrient Focus

Here is a comparison highlighting the dietary priorities the day before a game versus an off-day.


Macronutrient	Day Before Game (Peak Performance)	Off-Season/Off-Day (Maintenance & Recovery)
Carbohydrates	High intake (5-10 g/kg body weight) from complex carbs like whole grains, pasta, and rice.	Balanced intake (3-6 g/kg body weight) aligned with training volume, including more fibrous vegetables.
Protein	Moderate intake from lean sources such as chicken breast and fish, prioritizing ease of digestion.	Higher and more spread-out intake to support muscle synthesis and repair. Red meats and fuller-fat dairy may be included.
Fats	Limited intake to avoid slowing digestion and causing discomfort during the game.	Moderate intake from healthy sources like nuts, avocados, and oils to support hormone production and overall health.
Fiber	Lower fiber intake from easily digestible starches to minimize risk of gastrointestinal issues.	Higher fiber intake from whole grains, legumes, and high-fiber vegetables for overall digestive health.

Conclusion: Strategic Fueling for Maximum Output

The strategic menu for NFL players the day before a game is designed to optimize performance by maximizing muscle glycogen with complex carbohydrates, ensuring proper hydration, and supporting muscle recovery with lean protein. The focus is on consistency, digestibility, and energy storage, avoiding foods that could cause digestive upset. This disciplined fueling is a critical component of professional athleticism.

Food for thought: Pre-game meal prep in the NFL

NFL pre-game nutrition involves several key considerations for players and team nutritionists:

To prevent digestive issues, players may consume refined starches closer to game time, though whole grains are generally preferred.
Diets are customized based on a player's position, body composition, and tolerance. For instance, a lineman's needs differ significantly from a wide receiver's.
The night before the game is crucial for a large, carb-focused meal to replenish energy stores, often including pasta and chicken.
Hydration is a continuous process, starting well before game day, with players monitoring fluid intake and urine color.
It's strongly advised to avoid new foods on the day before or game day to prevent unexpected stomach upset.
Smoothies can be a helpful way for players with pre-game anxiety or sensitive stomachs to consume necessary calories and nutrients.
Despite advanced sports science, simple options like a peanut butter and jelly sandwich remain a favored, easy-to-digest pre-game snack for some players.

Frequently Asked Questions

They focus on carbohydrates to load their muscle glycogen stores, which serve as the primary fuel for the short, intense bursts of energy required during a football game. This strategy helps delay fatigue and maintains peak performance.

Typically, players eat whole-grain pasta with a low-fat sauce, like marinara. Some may opt for white pasta closer to game time for quicker digestion and less fiber, which minimizes the risk of stomach discomfort.

No. While both use carb-loading, the protocols differ. NFL players, involved in intermittent high-intensity sport, typically focus their increased carb intake in the 24-48 hours before the game, whereas endurance athletes may do it over several days.

High-fat and high-fiber foods can slow down digestion and potentially cause gastrointestinal distress, such as bloating or cramping. Avoiding them ensures the player feels light and comfortable on the field.

Starting the game fully hydrated is essential for regulating body temperature, preventing cramps, and maintaining peak physical and mental performance. Dehydration, even at low levels, can negatively impact skill and endurance.

Some players might use supplements, but most nutritionists emphasize that needs should be met through real food. Protein powders, BCAAs, or electrolytes are sometimes used to complement a balanced diet, but always under professional guidance.

Professional sports nutritionists strongly advise against eating junk food like pizza, cheeseburgers, and fries before a game. These high-fat, high-sugar options can lead to sluggishness and negatively affect performance.