The big game is tomorrow. What are you going to eat tonight?

The meal should be focused on higher carbohydrates and moderate protein while low in fat. Higher sodium is OK because athletes sweat much of that out during games. The last thing you want is a stomach issue before kickoff, so lower fiber, more processed and non-whole grain items are allowable.

Carbohydrate loading – or carbo loading – isn’t necessary the night before a game, whether it’s the championship or a scrimmage. It really only becomes a factor if you’re continually churning out energy for more than an hour, such as in a long triathlon or marathon. While a football game will last that a few hours, athletes are active in short, five to seven second bursts during plays, followed by rest between snaps.

Here are a few options that satisfy both our needs and our palates:

• Pasta with red sauce. Remember to eat a moderate amount in line with a daily caloric intake because there’s no need to double portions for a carbo load. Try adding grilled chicken, shrimp or a lean beef (90 percent or more lean) to the pasta to complete the dish.
• Meat and veggies. Any of the meats we added to our pasta – grilled chicken, shrimp or lean beef – are a good main course when paired with vegetables on the side.
• Fish with sweet potatoes or vegetables. Remember, we want to steam vegetables, not fry them. Frying adds fat to the meal when we’re trying to avoid it.
• Have a sammach. Hero, grinder, sub, wedge. Whatever you call a long sandwich with deli meat or cold cuts on it will work just fine.

The road to playing well starts with eating well. Keep your last dinner before game day high in carbs, strong in protein and low in fat, and you’ll be on your way to success.

Lindsay Langford is a registered dietitian and board certified specialists in sports dietetics for St. Vincent Sports Performancein Indianapolis. She has experience in clinical nutrition, endurance coaching and nutrition coaching for athletes and teams in the NFL, NHL, NBA and IRL as well as elite level endurance athletes.