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Basketball Meal Plans
Fuel your game with nutrition built for ballers — pre-game, post-game, and every day in between.
Pre-Game Fuel
What you eat 2–4 hours before tip-off determines your energy, focus, and explosiveness on the court. Load up on complex carbs, moderate protein, and keep fat and fiber low to avoid sluggishness.
3–4 Hours Before
Main Pre-Game Meal
1–2 Hours Before
Light Top-Up Snack
30–60 Min Before
Quick Energy Boost
Pre-Game Hydration
Day Before
96–128 oz
Start hydrating the day before — you can't catch up game day.
Morning of Game
16–24 oz
Drink water with breakfast to start the day topped off.
2 Hours Before
16 oz
Steady sipping — don't chug right before tip-off.
30 Min Before
8 oz
Final top-up. Urine should be pale yellow — that's your hydration check.