Pre-Game Eating Don'ts: This list should include foods that tend to sit in the stomach (hot dogs, hamburger, roast beef, steak), sugary foods (doughnuts, chocolate, soda), and processed items (potato chips).
No Empty Stomachs: Young players require a bit more energy than adult players and should be fed often. Encourage healthy eating two to four hours before playing with refreshing snacks (an apple or sports drink) during games.
Before Competition: As a rule of thumb, coaches should encourage players to eat:
- Four hours before a game; a big meal (like two large bagels with peanut butter; yogurt; orange juice)
- Two hours before a game: a light meal (deli sandwich; fruit salad; low-fat milk),
- One hour or less before game play: snacks (medium banana; granola bar; and low-fat milk)
After Competition: After games, it is important to encourage players to immediately refuel with proper nutritional choices. High-carbohydrate foods are suggested, which helps increase the rate of game recovery. Consider whole grain waffles with fruit; grilled chicken sandwich and baked potato; roast beef sandwich on whole-grain roll; chicken and salad; turkey sub; and pasta or rice with vegetables.
