Found it- sort of long:
Prior to the Competition
The most critical time for proper nutrition and hydration while preparing for a game is not the day of the event, but the 24 to 48 hours before. While a balanced diet is always important, the fraction of complex carbohydrates they eat should be higher than usual, to build up supplies of glycogen (the main muscle fuel). Foods like potatoes, pasta, bread, rice, cereals, fresh or dried fruits, and vegetables are good choices.
Hydration during this period is especially important, particularly during hot weather. The body takes time to absorb water; you simply can't start drinking right before a game and expect to be properly hydrated. A player must drink plenty of water regularly the day or two before the match; I have heard this called "pre-hydrating". Because the body can only soak up the water so fast, drinking small amounts of water more often is much more effective. Drinking large amounts of water at once just means a quicker trip to the rest room; much of the water simply passes through.
Properly "pre-hydrated" and glycogen-loaded players will feel better, have more energy and have increased stamina out on the field!
Day of the Game
Food eaten the day of the game can influence an athlete’s performance. Food high in fat takes longer to digest and leave the stomach, and can slow a player down by diverting blood from the muscles to the digestive system. Some protein is important (recent studies have shown improvement in the absorption of energy for athletes given a 4:1 carb/protein ratio), but try to avoid eggs, sausage, fried food, greasy burgers with lots of sauce, dairy products -- in short, most fast food places are not great for pre-game (or post-game) meals. Ideally, eat the pre-game meal 3-4 hours before the match begins. So for afternoon games, lunch is the critical meal. For night games, try to get an early dinner.
Players should continue to hydrate with small amounts of water regularly right up until about an hour before arriving at the game (2 hours before game time). By 2 hours before kickoff, the player should be properly hydrated; stop drinking as much then to allow time for the bladder to empty. Players should then drink 10-12 ounces of water during warm-ups.
During the Game
Athletes can lose significant amounts of water when exercising, especially in hot weather. This needs to be replenished. As before, small, regular drinks are the way to go, so occasional sips during warm-ups and whenever possible during the game are recommended. Sports drinks are a good choice, since they can replace some expended carbohydrates and electrolytes that are lost due to sweat. However, the Gatorade and other sports drinks sold today have much more sugar in them than the original formulations, to make them more palatable as an "everyday" drink. For drinking during the game, I recommend sports drinks be mixed or diluted to about 3/4 to 1/2 their regular strength. Plain water the best choice during the game -- this is up to the player's preference.
Solid food can cause digestive problems or divert the body's energy from the muscles, so snacks mid-game should be eaten sparingly.
After the Game
Muscles are most receptive to carbohydrate replacement in the first two hours after exhaustive exercise, especially in the first 30 minutes or so. It's important that the players replenish their energy stores during this time. Fat and high protein will slow the ability of the body to absorb carbohydrates. Players will also have lost a lot of water and that will need to be replenished, so plenty of drinking in the hours just after a game is recommended.
This is when sports drinks are a good choice Other good post-game snacks are clear candies (e.g. gummy worms, Skittles), fruit snacks (e.g. raisins or roll-ups), granola or energy bars, cookies, pretzels. Avoid caffeinated beverages, dairy products, and high-fat foods like chips or donuts.
Players should also eat a balanced meal with plenty of carbs within about two hours of the end of the game, and continue to drink plenty of water to rehydrate. After two hours without eating after exercise, the body will only be able to achieve 50% recovery! Plan ahead. Proper nutrition will help the player recover faster, whether for the next game or practice, or for school the next day.
Game-Day Snack Guidelines
Players should have plenty of water or (preferably diluted) sports drink for the duration of warm-up and game.
Limit food during game, but a light snack – piece of fruit or granola bar, is acceptable.
Post-game snacks should include a drink and some high-carb, low-fat food.
Drink: Sports drink (best), fruit juice or non-caffeinated soda (okay). Avoid dairy products or caffeinated beverages. Dilute sports drinks 25-50% if possible.
Food: Granola or energy bars, pretzels, raisins or fruit snacks (roll-ups), "clear" candies (gummy bears, Skittles), cookies, lower-sugar breakfast cereal like shredded wheat or raisin bran. Avoid high-fat foods (chips, donuts).