5 Foods to Avoid on Game Day

🏆 “Want to Lose the Game Before It Starts? Eat These 5 Foods First.” (Kidding. Don’t.)

Game day is not the time to experiment with your spicy chip collection or devour that triple-cheese pizza slice just because it’s “tradition.” If you want to run faster, think clearer, and keep your stomach from staging a full-blown rebellion mid-game, then you need to fuel smart.

Let’s break down five foods you should absolutely avoid on game day, unless you're trying to sit out the second half with a stomachache. (We’ll also give you better, tasty alternatives that even picky eaters will enjoy.)

❌ 1. Spicy Foods (Hot Sauce, Jalapeño Chips, Fiery Wings)

🔥 “Spice up your game!” said no coach ever.
Sure, spicy foods can add drama to your nachos—but on game day, that drama moves into your digestive system. Heartburn, acid reflux, and emergency bathroom trips? Not ideal when you’re trying to sprint, serve, or score.

Instead? Stick to mellow flavors like grilled chicken, plain rice, or scrambled eggs. Your stomach will thank you. Your teammates will too.

❌ 2. High-Fiber Foods (Bran Cereal, Beans, Raw Veggies)

🥦 Fiber is fantastic—just not when you're trying to run full speed.
High-fiber foods are like that friend who shows up early to the party and stays way too long. On game day, they slow digestion and can cause gas, bloating, or the dreaded mid-play stomach cramp.

Instead? Go for low-fiber, easily digestible carbs like white rice, applesauce, bananas, or even plain pasta. Save the black beans and kale salad for your off day.

❌ 3. Fried Foods (French Fries, Chicken Nuggets, Onion Rings)

🍟 Nothing says "lethargic athlete" like a belly full of fryer oil.
Fried foods are heavy, greasy, and take forever to digest. They’re also top-tier energy zappers. Sure, they taste great going in—but you’ll pay for it when you feel like you're running in slow motion.

Instead? Choose oven-baked chicken strips, air-popped popcorn, or a turkey sandwich with whole grain bread.

❌ 4. Fat Bombs (Mac & Cheese, Pizza, Cheeseburgers)

🍕 Want to move like molasses? These meals can help!
Fatty comfort foods take longer to digest and pull blood away from your muscles—right when you need them firing on all cylinders. Plus, pizza grease and pre-game nerves? Not a dream combo.

Instead? Think grilled chicken quesadilla with light cheese, or a rice bowl with lean meat and a splash of teriyaki.

❌ 5. Sugary Drinks & Energy Bombs (Soda, Candy, Energy Drinks)

🥤 Sugar rush = sugar crash = bye-bye focus.
Soda and candy may give you a quick burst of energy, but it’s fleeting. You’ll spike, crash, and possibly cramp. And most energy drinks? They're like liquid anxiety—plus they mess with hydration.

Instead? Sip on water, electrolyte drinks with no added sugar, or coconut water. Craving sweetness? Try fruit—nature’s candy (and it doesn’t backstab your blood sugar).

✅ What to Do Instead: Choose Game-Day Green-Light Foods

You want food that fuels you—not fights you. Game-day meals should be:

• Easy to digest

• Balanced with carbs, protein, and a little fat

• Hydrating and tasty

Here are some kid- and teen-friendly game-day winners:

⭐️ Carb + Protein Combos:

• Grilled chicken wrap with a whole wheat tortilla

• Turkey and cheese sandwich

• Plain bagel with peanut butter

• Chicken and rice bowl with light seasoning

• Hard-boiled eggs with toast

• Scrambled eggs and banana

⭐️ Snacks & Small Meals:

• Applesauce pouch and string cheese

• Greek yogurt with honey and granola

• Fruit smoothie with protein powder or Greek yogurt

• Crackers with hummus or nut butter

• Rice cakes with almond butter and sliced banana

• Cottage cheese with pineapple chunks

• Banans with peanut butter

• Protein balls

⭐️ Hydration Helpers (No Sugar, No Crash):

Staying hydrated is just as important as fueling with the right food. But not all drinks are created equal—many sports drinks are just soda in disguise, packed with sugar, dyes, and stimulants.

Here’s what to reach for instead:

• Filtered water – always your #1 choice

• Coconut water (unsweetened) – naturally rich in electrolytes

• Homemade hydration – water + pinch of sea salt + splash of citrus (lemon or orange)

• Sugar-free hydration powders – Look for one that includes glycine, a key amino acid that helps water absorb at the cellular level (much more effective than dextrose- or glucose-based drinks)

🧠 Pro tip: Glycine-based hydration supports focus, calm energy, and muscle function—without the sugar spike. If your current sports drink lists dextrose, glucose, or “natural flavors” as the first ingredients... it’s time to upgrade.

Here is a clean hydration formula you should have in your bag and bottle.

🏁 Final Whistle

Look, nobody’s saying you can’t enjoy pizza or hot sauce—just not before a game. If you treat your body like a race car, you don’t fill the tank with soda and chili fries. You give it the clean fuel it needs to win.

So, skip the gut bombs, fuel up smart, and save the pizza party for the post-game celebration—after the win. 😉