Game Day Fueling Timeline
48h Before
Start Carb Loading
24h Before
Balanced High-Energy Meals
4h Before
High-Energy Pre-Game Meal
1h Before
Quick Snack
Post-Game
Rehab Meal
End of Day
Recovery Snack
Fueling Timeline Examples
48h Before
Turkey Pasta Bowl – Whole wheat pasta, marinara, ground turkey, sprinkle of cheese.
Sweet Potato Mash – Clean carbs with a dash of cinnamon and honey.
24h Before
Grilled Chicken & Rice – Lean protein with white rice and steamed carrots.
Oatmeal Power Bowl – Rolled oats with sliced bananas and a touch of maple syrup.
4h Before
Turkey Sandwich – Sourdough bread, lean turkey, and a thin slice of avocado.
Yogurt Parfait – Low-fat Greek yogurt, honey, and a handful of berries.
1h Before
Banana & Honey – Quick energy boost that is easy on the stomach.
Rice Cakes – Simple carbs with a tiny smear of almond butter.
Post-Game
Chocolate Milk – The classic 4:1 carb-to-protein recovery drink.
Apple & Cheese – Sliced apple with a string cheese for salt and protein.
End of Day
Salmon & Quinoa – Omega-3s for inflammation plus slow-burning grains.
Berry Smoothie – Spinach, frozen berries, and casein-rich milk for overnight repair.