Ever wondered how professional athletes can still sprint, think clearly, and make sharp decisions in the final minutes of a match? According to Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife, the answer often comes down to one simple factor: what players eat—and when they eat it.

While many athletes focus on training and fitness, nutrition timing plays an equally important role in maintaining energy, focus, and endurance on the field.

“The three and a half hours before kickoff are what I call the countdown—and they decide how a player feels, thinks, and moves once the whistle goes,” said Dr. Ladner.

The good news? These same principles can benefit anyone, whether you’re a professional athlete, a weekend warrior, or simply someone who enjoys recreational sports.

Three and a Half Hours Before: Build the Hard Performance Plate

Your final substantial meal before a game should focus on replenishing your body’s glycogen stores.

Glycogen, the stored form of carbohydrates in the muscles and liver, serves as the body’s primary fuel source during high-intensity activities such as:

  • Sprinting
  • Jumping
  • Rapid changes in direction

When glycogen levels are low, athletes often experience fatigue not only physically but also mentally, affecting concentration and decision-making.

Dr. Ladner recommends a Hard Performance Plate, consisting of:

  • 50% carbohydrates
  • 25% fruits and vegetables
  • 25% lean protein
  • 16 to 32 ounces of fluids

Examples include:

  • Rice or pasta with grilled chicken and vegetables
  • A rice bowl with fish and fruit on the side

Protein is also important because it helps maintain satiety and delays hunger during competition.

Foods to Avoid Before a Match

Certain foods can negatively affect performance if consumed too close to game time.

Avoid:

  • High-fat meals
  • High-fiber foods
  • Spicy dishes
  • Acidic foods

These may slow digestion or cause discomfort, indigestion, or heartburn when you’re trying to perform at your best.

One Hour Before: Time for a Top-Up

The final hour before a match is where many athletes make mistakes—either by eating too much or by skipping food altogether.

The goal is to consume:

  • 30 to 60 grams of simple carbohydrates
  • Electrolytes
  • 8 to 12 ounces of fluids

Suitable pre-game snacks include:

  • A sports drink and a banana
  • A carbohydrate gel
  • A small granola bar and water

Dr. Ladner emphasizes one important rule:

“If you haven’t eaten it in training, don’t eat it before a match.”

Trying unfamiliar foods on game day can lead to digestive issues and negatively impact performance.

The Truth About Carb-Loading

For many athletes, especially in countries where rice and pasta are staples, carb-loading the night before a competition has become a tradition.

However, Dr. Ladner says most people don’t actually need it.

Carb-loading is generally only necessary for events lasting more than two to three hours.

That means:

  • A standard 90-minute soccer match usually doesn’t require it.
  • A weekend recreational game definitely doesn’t.

Instead of overloading on carbohydrates the night before, athletes should focus on:

  • Eating balanced meals consistently
  • Following proper nutrition timing on game day

Tournament settings or competitions involving multiple matches in a day may require a different strategy, but for most athletes, consistency is key.

From Elite Athletes to Everyday Players

Whether you’re competing professionally or playing with friends on the weekend, your body uses the same fuel sources.

The portion sizes may differ, but the fundamentals remain unchanged:

  • Carbohydrates for energy
  • Protein for recovery and satiety
  • Fruits and vegetables for nutrients
  • Adequate hydration

The timing remains exactly the same:

  • A balanced meal about three and a half hours before activity
  • A light carbohydrate top-up about one hour before

The Golden Rule: No Surprises

Among elite athletes, one principle stands above all others:

Never try anything new on match day.

Test your nutrition plan during training sessions. Learn what foods work for your body, how your stomach responds, and how your energy levels hold up late in the game.

Once you’ve found what works, stick with it.

As Dr. Ladner puts it:

“The 90 minutes belongs to the players. The 3.5 hours before belongs to you.”

For athletes of every level, that countdown may be the difference between fading early and finishing strong.