Save the sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Muscles love protein.

It helps them stay strong, recover from intense exercise, and build more muscle over time. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as deli meat on a sandwich at lunch or an egg with breakfast.

Fatty foods slow digestion, which is not ideal for the athlete facing a competition. Greasy, fried foods and fatty desserts are filling and may leave you tired and sluggish on the courts. Skip the french fries or pizza before competition, and keep the fat content on the light side.

Nothing is worse than food poisoning — having stomach cramps, nausea, vomiting, or diarrhea after eating. The post-event meal is important for any athlete after competition. This meal helps replenish glycogen energy stores and electrolyte imbalances. The basic goal for the post-event meal is to refuel the muscles and prepare for the next competition or practice.

Doing this will decrease the chances of muscle fatigue and performance. We do this by restricting the number of patients in our clinics and strictly abiding by all CDC recommendations.

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By following a smart meal schedule, you can provide them with the energy they need to excel. This is the time for a satisfying meal! Encourage your young athlete to enjoy a larger meal that includes protein-rich foods such as meats like beef or chicken, along with complex carbohydrates from sources like pasta, rice, and bread.

This combination provides long-lasting energy and important nutrients to keep them going strong. Beef jerky and a banana, peanut butter crackers, cheese with whole grain crackers and fruit, or a protein bar and fruit are all fantastic options for a boost of nutrients and energy.

At this point, have athletes check their urine color to assess their hydration status. Pale yellow to clear likely means hydrated, but urine that is apple juice colored are darker means get to hydrating. All athletes should continually be sipping on fluids leading up to a game or event, but a dark urine color indicates the need to drink more.

This combination provides long-lasting energy and important nutrients to keep them going strong. Beef jerky and a banana, peanut butter crackers, cheese with whole grain crackers and fruit, or a protein bar and fruit are all fantastic options for a boost of nutrients and energy.

At this point, have athletes check their urine color to assess their hydration status. Pale yellow to clear likely means hydrated, but urine that is apple juice colored are darker means get to hydrating. All athletes should continually be sipping on fluids leading up to a game or event, but a dark urine color indicates the need to drink more.

If your athletes need an extra boost of energy, try fruit, a granola bar, or some crackers with another ounces of water or sports drink to top off their energy tank!

Encourage your young athlete to prioritize hydration by drinking water regularly throughout the day, considering electrolyte-rich beverages like sports drinks or electrolyte additions to water as they get closer to the sporting event. By emphasizing the importance of hydration and incorporating these simple tips, you can help ensure that your young athlete starts the competition well-hydrated and ready to perform at their best.

Follow these meal timing guidelines and hydration tips, and you set your young athletes up to be well-fueled and ready to give their best performance. Skip to content — Uncategorized —. Previous Post 10 Snacks to Fuel After School Practice. Next Post Fuel Your Endurance Training to the Finish Line!

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The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat.

R efuel, R ehydrate, R eplenish. Consult your primary care physician for more serious injuries that do not respond to basic first aid. Services are now available in five locations.

To make an appointment, call or request an appointment online. Urgent Care. In This Section. Depending on your body's preferences and the type of sport you play, it may help to avoid dairy, high-fat or high-fiber foods on game day.

There is nothing bad about those nutrients, but during exercise, blood is diverted away from the digestive tract to the working muscles, making it harder to digest high-fiber, high-fat meals. This can lead to stomach cramps or other gastrointestinal symptoms during exercise.

Hydration is key. Properly hydrating before, during and after competition is essential for success. Most of the time, water will be sufficient to stay hydrated, but there are times when sports drinks are beneficial. See more hydration tips for athletes.

Understand the role of carbs. Carbohydrates are an essential energy source for the brain, red blood cells and muscles during moderate to high-intensity exercise. The body's stores of carbohydrates are limited, so it is necessary to consume enough carbohydrates daily, as well as just before exercise.

Athletes who train multiple times per day or who participate in frequent endurance activity cross-country running, swimming, etc. To determine weight in kilograms, divide your weight in pounds by 2. Eating well isn't just for game day.

While athletes may pay special attention to nutrition right before a big game, a consistently healthy diet is essential to get the most out of training all season long.

Learn more about effective sports nutrition. What to eat for breakfast on game day Breakfast is an opportunity to start game day right.

A winning breakfast may include: Whole grain cereal, low-fat milk, sliced strawberries Greek yogurt with blueberries and a sprinkle of granola Eggs, whole wheat toast with peanut butter and a fruit smoothie Oatmeal topped with chopped almonds and sliced bananas Pre-game meal ideas Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables hours before game time.

Pre-game meals may include: Whole wheat chicken sandwich with vegetables Brown rice, salmon and roasted vegetables Whole wheat turkey wrap with vegetables and hummus Whole wheat pasta with sauce, grilled chicken and vegetables Healthy pre-game snacks Athletes can eat a light snack minutes before game time.

Optimal pre-game snacks for athletes include: Fruits Homemade energy bar Whole wheat toast with almond or peanut butter Whole grain crackers with cheese Hummus with whole grain crackers How to fuel during a game The most important nutritional factor during exercise is to stay hydrated.

Post-game food to help athletes refuel Nutrition after competition is just as important as fueling up before and during games. More nutrition tips: Carb-Loading - What's the Deal? Smoothies: Your New Secret Weapon The Best Hydration Options for Recovery and Growth. A great pre-game meal hours before a game could be: Chicken, rice, and broccoli Whole grain pasta, tomato sauce, and meatballs Turkey and cheese sandwich loaded with vegetables and topped with mustard Scrambled eggs, pancakes, ham, and avocado This allows your body time to digest all the nutrients and avoid any cramping or digestion issues.

My favourites are: Fresh fruit Bananas are my fave! EASY PRE-GAME CHICKEN AND RICE RECIPE: This recipe is easy to make and a family favourite. Pour rice and frozen peas into 9x13 baking dish and stir. Add seasoning and combine. Top with chicken thighs. Brush chicken with sauce of choice.

Gochujang is a spicy Korean sauce that we LOVE but you can use whatever BBQ sauce or seasoning you enjoy. Pour boiling hot chicken broth around chicken, onto rice and peas Bake for 45 minutes. ABOUT THE AUTHOR Seanna Thomas is a Nutrition Consultant, Mom to 3 active kids, and founder of Hockey Snacks Inc.

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