Pre-Game Meals for Lacrosse Players: The Ultimate Game Day Nutrition Guide

I watched it happen again last weekend.

A talented player dominated his first tournament game – explosive dodges, pinpoint shots, relentless defense. By the third game of the day? He was dragging, a step slower on every play, and visibly exhausted.

When I caught up with him between games, I asked about his nutrition plan. His answer? A gas station hot dog and some chips between games.

This is where most players lose before they even step on the field.

This is the reality of lacrosse performance at every level – from youth tournaments to the PLL. The differentiator isn't just talent or training, it's preparation – especially when it comes to nutrition.

Today's lacrosse is faster and more demanding than ever before. Four quarters of all-out effort under the sun requires proper fuel. Yet while most players invest countless hours in wall ball, weight training, and field work, they completely neglect what might be the most critical game day factor: what they put in their bodies.

Your nutrition isn't just another box to check – it's your secret weapon.

So let's break down exactly what lacrosse players should be eating before games, during tournaments, and throughout competition days to maximize performance when it matters most.

Why Game Day Nutrition Matters for Lacrosse Players

Before we dive into the exact meals you should be eating, let's create clarity on why that fast food or low-nutrient meal isn't cutting it for lacrosse players.

Lacrosse is a unique beast from a physiological standpoint.

It demands explosive power, continuous running endurance, rapid recovery between plays, and mental sharpness throughout four quarters of high-intensity competition – all while often playing in hot, outdoor conditions.

Your nutrition directly impacts every one of these performance factors:

• Energy availability — Properly timed carbohydrates ensure your muscle glycogen is topped off for explosive movements and sustained running effort
• Mental focus — Blood sugar stability from smart nutrition choices keeps your brain functioning at its peak for better decision-making
• Recovery between quarters — The right nutrients help clear metabolic waste products faster, getting you ready for the next quarter
• Delayed fatigue — Strategic fueling pushes back the wall that many players hit in the fourth quarter
• Heat management — Proper hydration becomes critical when playing in hot, sunny conditions

So while you can be dialed in at practice all week, if your nutrition sucks – you're robbing yourself of optimal performance on the field.

It's like tuning up an F1 car and then putting low-grade gas into it.

Would you do that? Of course not.

The Complete Game Day Nutrition Timeline

Alright so let's actually get into it.

First, it's important to note that with our elite players – we never just consider the "pre-game meal" when it comes to performance nutrition.

One meal doesn't make a champion. One day of strategic fueling might.

We want to create an entire day of optimized nutrition & hydration so that your body has exactly what it needs to perform – not just a last-minute carb dump for some short-term energy.

So let's look at what an optimized full day of nutrition looks like for lacrosse players on game day (assuming an afternoon game, which is common in lacrosse):

Meal #1: Morning (Breakfast: 7:00-8:00 AM)

This meal sets the foundation for your entire day. Your goals are to:

• Begin rebuilding liver glycogen that was depleted overnight
• Provide stable energy for school/work
• Start your hydration process

Overall, this is what sets the tone for the rest of the day. A healthy & protein-rich breakfast has also been shown to lead people to making better decisions later in the day.

Skip breakfast on game day and you're already behind your competition.

Sample Meal:

• 3-4 eggs with veggies (and potentially cheese)
• Handful of nuts & berries or some sort of fresh fruit
• Either the eggs on wraps or toast
• 16-20 oz water with a pinch of salt

Meal #2: Mid-Morning Snack (10:00-11:00 AM)

On game days, we like to ensure our players aren't getting hungry or thirsty throughout the day. This means fueling throughout the day without huge meals that will lead to bloating or spikes & crashes.

Think of this as topping off your tank, not filling it from empty.

Sample Snack:

• Greek yogurt with granola and fruit
• Handful of mixed nuts
• 16-20 oz of water

Meal #3: Pre-Game Meal (3-4 Hours Before Game)

For a typical afternoon lacrosse game (let's say 2-3pm start), this would be around 11am. This meal is crucial as it's your last substantial meal before competition.

Because it's still a few hours from game-time, we want a good balance of quality nutrients but starting to shift toward more easily digestible options.

This is where most of our elite players make or break their performance.

Some of our elite players hate eating large or feeling too full heading to the field. If that's the case, we'll really prioritize this meal but keep portions moderate, then taper down meals towards game time.

Sample Meal:

• 4-6 oz grilled chicken
• 1-1.5 cups white rice or pasta
• Optional: Small portion of steamed vegetables
• 16-20 oz water or electrolyte drink

Meal #4: Pre-Game Snack (60-90 Minutes Before Game)

This is considered our "pre-game meal" – and while it looks more like a snack, we've found that this lighter, but carb-focused, meal can be a real performance boost for lacrosse players 60-90 minutes before game time.

Keep it light, easily digestible, and carb-focused.

Many of our pro players opt for the classic peanut butter and jam sandwich at this point. The peanut butter serves as a nice fat/protein source to slow carb absorption so it's not too much of a glucose spike.

Sample Meal:

• Peanut butter & jam sandwich
• Berries or fruits like oranges
• 8-12 oz of sports drink (sipped, not chugged)

During Game

Okay so we're not done there.

The best players continue fueling through the final whistle.

Once we get on the field, we're still focusing on hydration – and this is arguably even more important in lacrosse than some other sports, since games are often played outdoors in warm conditions.

We like our players to be sipping some sort of electrolyte mix both before the game and then between quarters – while also continuing to drink water during any sideline time.

For lacrosse players, particularly midfielders who are running constantly, some quick carb sources between quarters can be beneficial. Orange slices, a small banana, or energy chews can work well here.

This is something worth testing yourself as it seems highly individualized. Some players perform better with small carb boosts between quarters, while others feel bloated or have GI discomfort.

What works for your teammate might not work for you. Test and learn.

Meal #5: Post-Game Recovery (Immediately after)

Alright so despite being an article about "pre-game meals" – we've definitely hijacked the topic in hopes that you'll consider "game day nutrition" instead.

Not only does that mean the lead up to game, but it also means the post-game.

The game isn't over until you've refueled.

The post-game window is key for recovery – and fueling that recovery is key, especially for tournament play where you might have another game the same day or the next morning.

We typically like our players to aim to get in a medium-sized meal after a game. This means some sort of protein (beef, chicken, fish) along with some sort of carb (rice, pasta), and some sort of veggie.

But we know this often isn't always possible. Sometimes players are on the road with parents or on the bus with the team.

If this is the case, we hand out a small handful of priorities where if you hit these – you'll still be giving your body what it needs to recover (and be ahead of 90% of players).

1. 30g of protein. Some of our players prepare meals (steak wrap, ground beef with rice) while others just straight up throw protein powder into a shaker and fill it up before leaving the field. This should be the priority.
2. Some sort of light carb. This is especially important during tournaments as you need to start now to replenish your glycogen storages.
3. Hydration formula. Try and get some sort of electrolytes in post-game – this is especially critical after playing in hot conditions.

Tournament Nutrition: The Ultimate Challenge

Lacrosse tournaments present a unique nutritional challenge that deserves special attention. With potentially multiple games in a single day over consecutive days, your nutrition strategy becomes a major performance differentiator.

You can't fake tournament nutrition. By game three, the truth comes out.

I've seen it countless times – the player who dominates the morning games becomes a ghost by afternoon. Meanwhile, the player who planned their nutrition properly is still making plays when it matters most.

Between-Game Nutrition (1-4 Hours Between Games)

This is where most lacrosse players get it wrong. We see it all the time – players crushing it in game one, then falling off dramatically in later games. Here's what to do depending on your rest window:

60-90 Minutes Between Games:

• Immediate post-game: 16-24 oz sports drink + banana
• 15-20 minutes post-game: Protein shake with 20-30g protein + 40-60g carbs
• Focus heavily on hydration with electrolytes
• Easily digestible carb sources only (applesauce, white bread, sports drinks)

2-3 Hours Between Games:

• Immediate post-game: Same as above
• 30-45 minutes post-game: Light meal combining:
  • Fast-digesting carbs (white rice, potato, pasta)
  • Moderate protein (3-4 oz chicken, turkey)
  • Minimal fat and fiber
• Continue hydration with electrolytes

Treat the time between games as active recovery, not a food free-for-all.

The players hitting the concession stand for nachos and soda between games? They're handing you a competitive advantage.

The Tournament Backpack Essentials

Success at tournaments requires planning. Here's what should be in your nutrition bag:

• Insulated water bottles (multiple)
• Sports drinks and/or electrolyte tablets
• Easily portable carbs: bananas, rice cakes, pretzels, sports chews
• Protein options: pre-mixed shakes, protein bars (lower fiber varieties)
• PB&J sandwiches on white bread
• Applesauce pouches
• Plain bagels
• Small salt packets for extra hot days

Pack like a pro, perform like a pro.

In our Relentless Lacrosse programs, we emphasize this level of preparation. The players who dominate tournaments are the ones who walk in with a fully stocked nutrition bag, ready for whatever the day throws at them.

Game Day Nutrition Priorities

So when it comes to nutrition – we rarely prescribe exact meal plans or diets.

Nutrition is hyper individualized & it's important that players find what works best for them. Some players won't digest rice well. Some need veggies to slow carb digestion, while others will bloat and feel bad.

It really comes down to understanding the priorities and then testing to find the foods that work best for you.

There's a lot of value in finding your ideal meals & sticking to them.

So let's define these key priorities so that you can start to think how to best fuel your body:

1. Glycogen Maximization

Your muscles store carbohydrates as glycogen, which fuels explosive movement, shooting, and defensive plays. To maximize these stores:

• Consume 1.5-2.5g of carbs per kg of bodyweight in your pre-game meal (lacrosse players typically need slightly more carbs than hockey players due to the continuous running demands)
• Choose easily digestible sources like white rice, pasta, or potatoes, find what works best for you
• Add a small amount of protein to stabilize blood sugar, we rarely want just carbs

No glycogen, no go. It's that simple.

2. Hydration Optimization

For lacrosse players, hydration is absolutely critical – especially when playing in hot, outdoor conditions. Dehydration of just 2% can significantly impact performance, and in lacrosse, it's common to see players lose 3-5% of their bodyweight in sweat during hot games.

You can't perform at your peak if you're dehydrated. Period.

Strategic hydration includes:

• Starting early in the day (pale yellow urine is your goal)
• Adding electrolytes, especially sodium, to maintain fluid balance
• Consuming 16-20 oz of fluid 3-4 hours before the game
• Sipping 8-12 oz of fluid in the final hour before competition
• Planning for extra hydration needs on hot days (potentially doubling your normal intake)
• Considering hydration formulas pre-game & between quarters

3. GI Comfort

Nothing derails performance like digestive distress.

If you head to the field feeling like you have an epic fart brewing – trust me, you're not eating properly for your body.

Double down on testing the foods you feel best with & prioritize:

• Foods you know work well for your body
• Reducing fiber intake as you get closer to game time
• Minimal fat in the pre-game meal to speed gastric emptying
• Avoiding potential irritants like spicy foods, excessive dairy, or gas-producing vegetables

4. Mental Focus Fuel

Your brain runs on glucose, so stable blood sugar equals better decision-making on the field:

• Avoid high-sugar foods that cause crashes
• Combine carbs with small amounts of protein and fat earlier in the day
• Opt for easily digestible carbs closer to game time

Sharp mind, sharp play. Fuzzy mind, fuzzy play.

Sample Pre-Game Meals for Lacrosse Players

So despite saying that we don't prescribe exact meals to players, we still continue to get asked by players & parents for sample meals.

Want to know what actually works? Here's where to start.

These meals are so common amongst our pros & elite players that it's rare a player says they're eating something other than these 3 things.

So let's explore some examples:

3-4 Hours Before Game

Option 1: Chicken & Rice Bowl

• 4-6 oz grilled chicken breast
• 1-1.5 cups white rice
• Small amount of steamed vegetables
• Olive oil (1 tsp) and low-sodium soy sauce

Option 2: Pasta Performance Plate

• 1.5-2 cups pasta
• 3-5 oz lean ground turkey with minimal sauce
• Small side salad with light dressing

Option 3: Sandwich & Fruit Combo

• Turkey or chicken sandwich on white bread
• Banana or apple
• Small handful of pretzels/crackers
• 16-20 oz water or sports drink

1-2 Hours Before Game

Keep it simple and easily digestible at this stage:

Option 1: Smoothie Solution

• Banana
• 1/2 cup berries
• 1 scoop protein powder
• Water or almond milk
• 1 tbsp honey

Option 2: Carb-Focused Snack

• Rice cakes (2-3) with honey/peanut butter
• Small banana
• 8-12 oz sports drink

Option 3: On The Go Pre-Game

• Peanut butter & jam sandwich (opt for high quality bread)
• Apple or orange
• 8-12 oz water

These aren't just random meals – they're proven performance fuel for elite players.

That's why in our Relentless Lacrosse Nutrition Guide that comes with all our programs, we break down exactly how to time these meals and adjust portions based on your bodyweight and position.

Putting It All Together: Your Game Day Nutrition Gameplan

At Relentless – we believe in doing the simple things savagely well. This is our approach to our lacrosse training programs & it's the approach to nutrition.

Skip the gels, potions, and secret sauce and commit to getting in high quality & whole food nutrition.

Tournament play is where nutrition truly becomes a difference-maker. The players who can maintain their energy levels and recovery through multiple games will dominate when it matters most.

This is where champions separate themselves from the rest.

If you've found a way to integrate these nutrition strategies into your game day routine – congratulations, you're already ahead of 90% of your competition.

If you're looking for more game day resources, make sure you check out more of the Relentless blog – and if you're ready to get serious with elevating your performance to the next level, make sure you check out our Relentless Lacrosse Off-Season program. We've built comprehensive nutrition guides and meal plans specifically for lacrosse players into all of our training programs.

Get out there & train Relentless!

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