Training for the big game is not an quick fix, something athletes can put off until hours before kickoff. This is true for strategy, technique, teamwork and a proper diet.

While working hard in the weight room will help build muscle, the foundation for all strength comes from the kitchen. From proper hydration to the right amount of carbohydrates, healthy eating should be a week-long process.

Lindsay Langford, registered dietitian at St. Vincent Sport Performance, offered the following advice to help players get in the right meal planning mindset.

• Keep plates full of color during the week. The more color, the better when it comes to determining what a healthily portioned plate is. Prepare foods that offer nutrients to help you through the entirety of the game. “A variety of color can provide high quality foods with rich antioxidants and phytonutrients, which aid in countless health and recovery aspects,” Langford said. “It’s an easy tool to use to assess quality of your food.”
• Stay hydrated at all times. The greatest source of consistency for a fit body is keeping up with water intake. “Hydration should really be kept in mind on a daily basis, and ideally an athlete should consume at least half their body weight in fluid ounces,” Langford said. “For example, a 180-pound person should consume 90 ounces of water daily.”
• Grab healthy alternatives before skipping. Skipping breakfast can be detrimental to a player’s mind and body. Morning meals are the first chance to fuel up for the day. For people who don’t tend to get hungry early in the morning, eat a lighter alternatives such as yogurt, a sports bar or a bowl of cereal. “Try making a smoothie with a carbohydrate and protein,” Langford said. “Protein’s such as Greek yogurt, milk, protein powder and nut butters (are good to use). Carbohydrates like whole fruit, fruit juices, oats and honey make great smoothies.”
• Carbohydrates are a player’s best friend. Don’t be afraid to stock up on different carbohydrates before and after game day. It is an excellent source of energy. “Carbs are the main fuel source for brain. It’s inefficient to use protein as fuel for muscle by breaking down what you’ve worked hard to build, and it takes longer to use as an energy source.”
• Pregame meals are the most important. Eating right the day of game is the best way to make sure a body is ready to perform effectively on the field. “Carbohydrates are the primary fuel source for football, so ideally the pregame meal two to four hours prior to the game would be higher in carbohydrates to ensure adequate muscle glycogen,” Langford said. “At the same time, you want to make sure that there is some protein consumed with that meal to help maintain satiety. The pregame meal should also be lower in fat as fat takes longer to digest and can slow the digestion of the other nutrients (carbs, protein) that are more important for performance.”

The most effective way to make sure the body is prepped to pummel the competition on game day is finding ways to build strength both in the gym and in the kitchen. The more effort put forth throughout the week, the better the outcome once game day rolls around.