A medium sized meal about three hours before game time is best, full of healthy high energy foods such as whole wheat pasta, oatmeal, nuts, and fruit. Avoid drinking energy drinks which are full of sugars and caffeine, as these can cause an energy crash after a short period, and can also dehydrate you.

 Consuming water is crucial, and unless you are taking part in a high endurance event lasting several hours, it is preferable over sports drinks. Drink as much water as you wish, up to about 2 hours before your event, then cut down to only about 3 cups. Try to avoid drinking at all for the last 15 minutes before your game to prevent inconvenient washroom breaks.

 Eating a large meal is never as desirable as eating several smaller meals throughout the day, so try to do lots of snacking on healthy, high energy foods like oranges and granola bars. Starting your day with oatmeal can be a good start, because it helps with digestion and is a good source of energy. A small meal of whole wheat pasta can be great about 4 hours before you are scheduled to play because it is high in carbohydrates, but won’t leave you feeling too bloated and full. Avoid eating fast foods and anything fried, because they can be harder to digest, which can leach your energy.

 To summarize, small high energy snacks throughout the day, no water for the last 15 minutes before the game, a moderate meal with whole wheat pasta about 4 hours before you play and no fried foods for that day. It is also a good idea to not try any new foods that day, as you never can tell how your body will react.