The “4210” Meal Plan for Game Day 

Maintaining energy levels throughout games is key for athletes to perform their best.

So, today, I will be showing a game-day meal plan called the “4210 Method,” 

Which is designed to fuel athletes for their games, and help with energy crashes.

4 Hours Pre-Game Meal

4 hours before game time athletes need a foundation meal loaded with protein and carbohydrates. 

This could be chicken and rice bowls, protein pancakes, omelets with toast, or pasta with lean meat.

The four-hour window gives plenty of time for proper digestion before activity. We want them to be fueled, not weighed down. 

2 Hours Pre-Game

At this time, athletes should have a carbohydrate-focused snack, aiming for 40-60g of carbs.

These carbs are meant to top off energy stores before the game, and keeping the snacks as whole foods helps with energy release.

Foods like applesauce, fresh fruit, or dried fruit are great choices because they digest well and won’t sit heavy on the stomach.

1 Hour Before

You want your athlete to consume electrolytes one hour before game time, aiming for roughly 500mg

And 500mg isn’t just a random number, it’s specific to supporting proper muscle function and hydration during intense activity.
 

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During the game itself, the goal is to maintain steady energy levels, aiming for 30-60 carbs per hour.

Whether through sports drinks, halftime applesauce, fruit, or granola bars, this will help your athlete maintain performance throughout the game. 

Find what’s best for your athlete and what sits well in their stomach during games.

Every athlete is different

These foods and portions are just guidelines, but athletes' bodies and stomachs handle food differently during competition. What might work perfectly for one athlete might not sit well with another.

Use the 4210 method as a guide and adjust the foods to match your athlete’s preferences and tolerance.

At its core, this method works because when athletes time their nutrients, they can maintain peak performance throughout the entire game.

Have a great day, 

Liam.

P. S. I offer 1-1 online coaching here

If you’re interested in learning more about youth athletic developement you can check out my podcast below!