What’s the Ideal Game Day Preparation? (And What Actually Matters)
- Murray Leyland
- Mar 16
- 3 min read
I was just with a patient who was about to return to sport when they asked me:
“What should I actually be doing before a game? Should I be stretching all morning? What should I eat?”
Great question.
Because there’s a lot of noise out there.
Magic warm-up routines.
Secret supplements.
Professional athlete “hacks.”
So let’s simplify it.
First Rule: Do What Makes You Feel Comfortable
Professional athletes are some of the most superstitious people you’ll ever meet.
Same socks.
Same music.
Same routine.
And there’s actually something useful in that.
If a routine makes you feel calm, confident, and ready, that’s a good thing.
Game day isn’t the time to try something brand new because someone on Instagram said it will “unlock performance.”
Be comfortable.
Be familiar.
Be settled.
That’s step one.
Sleep: The Real Performance Enhancer
Nothing beats a good night’s sleep.
Not a supplement.
Not an ice bath.
Not an extra hour of stretching.
Sleep improves:
Energy levels
Reaction time
Concentration
Decision-making
If you’re serious about performing well, start the night before.
What Should You Eat Before a Game?
Keep it simple.
Your body runs on fuel, and for sport that fuel is primarily carbohydrate.
Aim for a carbohydrate-rich meal the morning of the game, or a few hours beforehand.
That might be:
Toast and eggs
Oats
Rice with some protein
A wrap
Pasta
There’s no perfect meal.
The key question is: what sits well in your gut and gives you energy?
Some athletes feel best eating three hours before a game.
Others feel fine eating two hours before.
The best approach?
Test it during training — not on game day.
What About Stretching?
If doing a few stretches before the game helps you feel loose and ready, that’s fine.
If you don’t stretch and feel good — that’s fine too.
Research shows that static stretching alone doesn’t significantly reduce injury risk.
And static stretching immediately before a game (within about 30 minutes) may even increase injury risk in some cases.
But if a short stretch routine helps you feel more prepared and relaxed, that’s a win.
Just don’t panic if you forget.
You’re not suddenly more likely to get injured.
There’s No Magic Formula
This is worth remembering.
There are plenty of people trying to sell a “secret sauce” for performance.
But most good game preparation comes back to a few simple things:
Sleep well
Eat properly
Stick to what feels comfortable
Warm up properly with your team
Don’t try something new on game day
It’s not flashy.
But it works.
The Most Important Part
Go out there and enjoy it.
When athletes become too rigid or too worried about doing everything perfectly, performance often drops.
You play sport because you love it.
Preparation should make you feel ready, not anxious.
Keep it simple.
Trust your routine.
And have fun.
Need Help Returning to Sport?
If you’re coming back from injury and unsure how to structure your return-to-play plan, that’s exactly what we help with every day.
Book in with our team and let’s make sure you’re confident, prepared, and ready to perform — not just participating, but competing.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 Didn’t catch the video earlier? Watch the video here.
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