Eating Right on Game Days

The following is list of suggested food items to have available for your child on game days.
​PRE-GAME (90 minutes or more before game)
  • A mini cinnamon-raisin bagel with flavored cream cheese
  • English muffin sandwich with a slice of lean ham and/or reduced-fat cheese
  • Greek yogurt with a variety of toppings (homemade granola, chopped almonds or walnuts, dried fruit)
  • Fruit and yogurt smoothies
  • Cartons of low-fat milk with baggies full of cereal
  • 100-percent fruit juice boxes
  • Hardboiled egg and crackers
  • ​Yogurt with fruit and honey
  • Lower sugar cereal with fruit and milk
  • Medium apple with peanut butter
  • String cheese with handful of nuts
  • Turkey sandwich (whole wheat bread)
  • Crackers with orange
  • Pretzels with grapes
  • Smoothie with non-fat milk
  • Whole wheat pasta or rice with chicken and tomato sauce

One to two hours between games
  • Peanut butter and jelly sandwiches (whole wheat)
  • Peanut butter on a bagel 
  • Lean meat sandwiches with chicken or turkey
  • Whole Wheat pasta with vegetables
  • Regular sized sandwich lower in fat, side salad, low-fat milk
  • Yogurt with fruit and small amount of  lower sugar cereal

Less than 60 minutes between games​
  • 6-ounce cartons of a variety of fruited yogurt or yogurt in a tube
  • Peanut butter or almond butter sandwiches with natural fruit jam
  • Turkey and/or cheese wraps cut into 1-inch slices for easy finger food
  • Low-fat string cheese and mini pretzels
  • Bottles of cold water or pitchers of cold water with lemon (cold water helps lower body temperature in active athletes)
  • Bananas (use ½ for younger kids)
  • Peeled orange or clementine slices
  • Grapes (small serving)
  • Melon chunks
  • Apple wedges

Hydrating on Game Days

The following is list of tips to keep your son properly hydrated.
  • The young athlete should have 12-16 ounces of fluid up until about 30 minutes before a game or practice (remember that most water and sports drinks come in 20-ounce bottles).
  • Keep sipping water during the practice or match. ​
  • Start re-hydrating within 20 minutes of the conclusion of the practice or game. Research shows that the first 20 minutes are the most efficient time to start refueling. Try to take in 20 ounces within this window of time. 

Helpful Nutrition Links

Game Day Nutrition Tips for Young Athletes​
Best Foods to Eat Before A Game
Feeding Your Child Athlete 
4 Steps Toward Proper Hydration
10 Tips for Staying Cool and Hydrated
Recovery During Sports Tournaments