How to Create a Gameday Fueling Plan
When we work with athletes to optimize their fueling for events, we use a template like the one we’ve shared below.
It is important to note that what you can tolerate on game day will be completely individual to you, and not always the same as what you can tolerate on a normal training day.
Our most successful athletes have spent a significant amount of time figuring out what works best for them and you will need to do the same. You have no idea how you will respond to each of the foods you’ve chosen until you test them, and we recommend doing that well in advance, not on game day.
Just like you test strategies for competition workouts beforehand, you should practice your fueling strategies before the competition. It helps to have a nutrition coach guide you through this process and help identify any blind spots in your plan. Having a well thought out and tested plan frees up your mental energy to attack the event.
We recommend you do a competition simulation 2-3 weeks out and use this sample template to create your own shopping and game day plan.
Fueling Strategy Template
Breakfast
Carbs _________
Protein _________
Pre & Post Event
Protein + Carbohydrate Shake _______
*amount determined by hunger & hydration needs
Lunch / Between-event Meal
Carbs _________
Protein _________
*only if you have time to digest fully between events
Snacks on Hand
Carbs only ___________
Protein + Carbs ___________
*eaten by feel between event
End of Day
Protein ______
Fat ______
Carbs ________
*choose meals that digest easy and won’t sit heavy the next day
Most importantly, proper fueling for game day starts well before the event. Choosing the food and supplementation that is ideal for you varies based on your unique situation. We recommend you work with a TTT nutrition coach to optimize your fueling.
“Working with TTT nutrition has been a game changer for me. They understand my lifestyle and goals, and use that to create a personalized plan just for me. They’ve not only helped me figure out how much food to actually eat, but also the best foods for my training and body as well as helping me navigate my gut issues. We work together as a team, and I’m grateful to have them in my corner!” -Alexis Raptis
If you’re ready to tackle your nutrition and have an expert in your corner, start by booking a 30 min nutrition consult with a TTT nutrition coach and get a personalized plan that’s best for you.
SPECIAL OFFER FOR GAME DAY NUTRITION MANUAL DOWNLOADERS ONLY
FOR THE FIRST 10 ATHLETES THAT SIGN UP FOR NUTRITION COACHING WE ARE WAVING THE INITIAL NUTRITION CONSULT FEE (NORMALLY A $60 CONSULT FEE)
In the initial consult we will:
Review your Client Intake Form and food tracking log,
Work to better understand and communicate your goals,
Provide a timeline recommendation for which service would be best for you
BOOK A CONSULT HERE
What you'll get with our nutrition packages :
Weekly check ins with your coach
Adjustments each week based on the prior week's progress
Tracking sheets, guides, lists, and other supplemental info when needed
Nutrition and lifestyle guidance specifically for your goals and needs
Still unsure if TTT nutrition coaching is right for you, email Coach Becky at becky@trainingthinktank.com, she will be happy to answer your questions.