Sports Nutrition 101: What Young Athletes Should Eat and Drink
As the fall sports season kicks off, pediatricians often face a familiar query from parents: “What should my child eat before the big game?” The answer isn’t simple. Sports nutrition is distinct from general healthy eating; it requires precise strategies to help young athletes sustain energy, maintain hydration, and recover effectively. Here’s a practical breakdown of what young athletes should consume before, during, and after their activities.
Pregame Fueling
Carbohydrates are the body’s primary energy source, especially important 24 hours before a game. Despite common misconceptions, carbohydrates are not the enemy. When timed and portioned effectively, they are crucial for energy, endurance, and recovery.
Pre-Game Meal
The night before a game, dinner should ideally follow a balanced formula: half the plate should consist of carbohydrates (like pasta, rice, potatoes, or fruit), one-quarter protein, and one-quarter vegetables. Consider meals such as:
- Spaghetti with Grilled Chicken and Vegetables
- Chicken Stir-Fry with Vegetables and Steamed Rice
- A Turkey Sandwich with Pretzels and Fruit
- Breakfast-for-Dinner (maybe pancakes with fruit)
These meals provide the necessary energy without overloading the system.
Last-Minute Snacking
In the 1 to 3 hours before an event, it’s best to stick with easily digestible carbohydrates. Options like oatmeal with fruit, crackers with peanut butter and banana, or a simple turkey sandwich can provide steady energy. If a child requires a quick top-off 15 to 30 minutes prior, small portions of pretzels, animal crackers, applesauce pouches, mini bagels with jelly, or granola bars can boost blood glucose levels.
Parents should test these strategies during practices—not on game day. Experimenting with new foods or timing on the day of a big event can lead to gastrointestinal distress, which no athlete wants to face.
Hydration Basics
Hydration isn’t just about chugging water right before warm-ups. Children should actively hydrate throughout the day. About four hours before activity, athletes should aim to drink about 5 to 7 ml of fluid per kilogram of body weight.
Hydrating Foods
Incorporating hydrating foods like watermelon, strawberries, oranges, and cucumbers into their diet can significantly contribute to daily fluid intake. A simple check can help assess hydration levels: urine should appear light-colored, similar to lemonade.
Midgame Fueling and Fluid Replacement
For training sessions or games lasting more than an hour, athletes may require additional energy. Quick-digesting carbohydrates like sports drinks, juice boxes, bananas, or fruit chews can serve as quick energy boosters.
Drinking Guidelines
A general rule is to consume 6 to 12 oz of fluid every 15 to 20 minutes. One large gulp typically equates to about an ounce. In hot or humid conditions (or during multiple events in a day), electrolyte replacement becomes essential. Some athletes may benefit from weighing themselves before and after activity to estimate fluid loss, which can inform rehydration strategies.
Postgame Recovery
After activity, the focus shifts to restoring fluids, replenishing glycogen, and repairing muscle. It’s crucial for young athletes to have a meal or snack within 30 to 60 minutes post-game. Balanced options might include:
- A Turkey Wrap with Fruit
- Pasta with Meat Sauce
- Peanut Butter and Jelly Sandwich
- Smoothie with Milk, Banana, and Nut Butter
Interestingly, chocolate milk remains a favored recovery drink, providing an excellent balance of carbohydrates, protein, fluids, and electrolytes—all in a familiar, portable format. To ensure full rehydration, athletes should aim for 16 to 24 oz of fluid in the two hours following competition.
What About Creatine?
As young athletes become more engaged in competitive sports, questions around supplements like creatine often arise. While many products include warnings against use for individuals under 18, these should be viewed as legal disclaimers rather than evidence-based restrictions.
Supplements vs. Nutrition
That said, supplements should never replace sound nutrition. Young athletes first need to focus on the basics: consuming sufficient total calories, fulfilling protein and carbohydrate requirements, staying properly hydrated, and recovering effectively between workouts. After laying down this foundation, creatine supplementation could be considered acceptable in certain contexts, provided the athlete is engaged in intense, supervised training, follows a balanced diet, and understands the purpose of creatine without exceeding recommended doses of 3 to 5 grams per day.
Final Thoughts
Good nutrition is a cornerstone of youth athletics. Simple, targeted advice—what to consume the night before a game, how much to drink during practice, and which snacks to enjoy between events—can significantly enhance an athlete’s performance and well-being. For families seeking a more personalized approach, consulting with a registered dietitian who specializes in sports nutrition can provide tailored strategies, aligning fueling practices with individual needs, training loads, and performance goals.