To start, pre-game nutrition is very important but even more importantly is what you eat the 2-4 days leading up to competition. If you somehow think your pre-game meal will make up for 4-days of crappy food, you are wrong.
So if you have a game Friday, nutrition for the game starts on Monday.
With that out of the way, here are simple suggestions for pre-game meals.
3-4 hours before the game should be your last major meal. It should consist of a few things.
1. Food that you are accustomed to and have eating (hopefully regularly) before practice. NEVER try a new food before a game.
2. Good suggestions are oatmeal, whole wheat chicken breast sandwich and cottage cheese, eggs with potatoes, salmon and rice, PB&J sandwich with assorted fruit.
3. Avoid "heavy" foods i.e. deep fried, lots of oil/fat, a super big meal.
Then 60-90min before the game have a small snack that is high in carbohydrates such as a banana, 1/2 PB&J sandwich, cliff bar, yogurt and fruit smoothie, granola bar. Again something that you are used to and know will sit comfortably in your stomach.
Eggs are not only a great source protein, but also contain a ton of vitamins and minerals that are essential for you. One of those is choline, a neurotransmitter that plays an important role in your brain health and development. Making eggs a great choice for breakfast.
Don't forget to eat the yolk! The yolk is where most of the benefit is contained, so DO NOT REMOVE THE YOLK!