5 Pre-Tailgate Party Tips

Eat breakfast!

  • Start your day off with a nutrient-rich breakfast of whole grain carbohydrate, protein, and healthy fat
    • eggs, whole wheat toast with 1 Tablespoons 100% fruit jam, 6 oz low-fat Greek yogurt
    • Oatmeal made with ½ scoop of whey protein mixed with 8 oz low-fat milk, then top with fruit and nuts
    • Whole wheat tortilla with eggs, 2 eggs, grated 2% cheese, avocado and pair with fruit
  • Research shows that those that eat ~30 grams of protein at breakfast are less hungry later in the day
  • Breakfast gives you energy for the whole day


  • Don’t skip your workout on tailgate party day
    • Get in some cardio
    • Eat a post-workout snack so you recover and are not starving later
    • If you plan on drinking alcohol, tack on a few extra minutes of cardio

Drink water all day

  • Between sun and alcohol tailgate parties can cause dehydration
    • Drink water consistently throughout the day
    • If you exercise outside, add in some electrolytes from a low-calorie sports drink or just eat salty foods
    • Try not to drink alcohol the day before

Have a protein rich snack before the party

  • Protein gets you full faster and keeps you full longer than carbohydrate so eat a snack before you go so you are not starving and over-indulge when you get there
    • String cheese
    • Handful of nuts
    • Whey protein in low-fat milk
    • Low-fat cottage cheese or Greek yogurt with fresh berries
    • 1-2 Tbs. natural peanut butter

Don’t Skip Meals!

  • Many people “gear up” for a tailgate party by skipping lunch or another meal throughout the day…bad idea as this sets you up to be starving at the party and likely overeat!
  • Eat smaller, more frequent meals or “heavy” snacks throughout the day
  • Include protein in each meal and snack
  • Lean out your day by avoiding processed foods with more calories and less nutrients
  • Add in veggies to help you feel full; the fiber and water content will fill you up for less calories