Pre Game Nutrition for Youth Sports Athletes

Here are our tips for proper pre-game nutrition. Proper nutrition before a game can make a significant difference in a young athlete’s performance. Eating the right foods at the right time ensures they have the energy, focus, and endurance to compete at their best. Here’s what to consider when fueling up before a big game. 

1. Timing Matters

It’s best to eat a balanced meal 2-3 hours before the game. This allows enough time for digestion while still providing sustained energy. A small snack 30-60 minutes before the game can also help maintain blood sugar levels.

2. Balance the Macronutrients

A well-balanced pre-game meal should include:

• Carbohydrates: These provide quick and long-lasting energy. Opt for whole grains, fruits, and vegetables.
• Protein: Supports muscle function and repair. Lean meats, eggs, dairy, and plant-based proteins are great options.
• Healthy Fats: Provide sustained energy. Choose sources like nuts, seeds, and avocados in moderation.

3. Hydration is Key

Water is essential for optimal performance. Encourage your child to start hydrating well before game time and continue sipping water leading up to the game. Avoid sugary or caffeinated drinks, as they can cause dehydration.

4. Pre-Game Meal Ideas

Here are some simple and effective meal ideas:

• Oatmeal with banana and nuts
• Grilled chicken with brown rice and steamed veggies
• Whole grain pasta with lean protein and tomato sauce
• Egg and avocado on whole-grain toast

5. Smart Pre-Game Snacks

If a meal isn’t possible or your child needs an extra boost, consider these snack options:

• Apple slices with peanut butter
• Greek yogurt with granola
• Trail mix with dried fruit and nuts
• Whole wheat crackers with cheese

6. Foods to Avoid

Some foods can hinder performance rather than help. Try to avoid:

• Heavy, greasy, or fried foods that can cause sluggishness.
• Sugary snacks and drinks that can lead to energy crashes.
• High-fiber foods that may cause digestive discomfort during the game.

Wrap up!

A well-planned pre-game meal and snack can give youth athletes the energy and endurance they need to perform their best. By focusing on balanced nutrition and hydration, they’ll be ready to hit the field with confidence and strength. Encourage healthy eating habits, and most importantly, remind them to enjoy the game!

iSport360 is the only app that does it all for youth sports. For more information on what we do, click here. 

About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.