“What are some healthy foods for my kids on game days?” This is a common question from the parents of young athletes. As kids race through their matches, meets, and tournaments, their bodies require the right nutrients to keep energy levels high. Meanwhile, fueling kids with healthy meals and snacks helps them optimize performance, and reduces the risk of injuries.
Most parents know that active kids need fuel, especially on game day. However, not all foods are created equal! The key is choosing healthy foods that are nutritious and tasty, but also ensure that kids stay energized, focused, and ready to perform.
Key Nutrients for Parents to Focus On
1. Carbohydrates
Carbs are the primary fuel source for athletes, providing the necessary energy required for athletic performance. Therefore when thinking about providing healthy food for kids on game day, carbs will be your number one go-to. Athletes do however require both the right amount and the right types of carbohydrates to perform at their best.
Carbohydrates can be broken into two main categories: Fast-acting carbohydrates (or “simple” carbs) and slow-acting carbohydrates (or “complex” carbs.) In order to provide healthy foods for kids on game days, it’s important to understand the difference.
– Fast-Acting Carbohydrates (AKA Simple Carbs)
Carbohydrates that are fast-acting typically come from fruit, 100% fruit snacks, 100% juice and pure sugared candies (gummy bears, Sour Patch Kids, Skittles, etc.) The glucose (aka sugar) from these foods quickly enters the bloodstream and provides energy in the form of glucose for the muscles.
When picking a fast-acting carbohydrate, the best choice is any food source that contains additional nutrients. A good example is fruit, which is a healthy game day food option. Fruit typically contains vitamin C, magnesium, and fiber. It also provides energy through naturally occurring sugar rather than processed sugar.
While sugary treats and processed foods are convenient and can offer a quick energy boost, they are clearly not the best choice for a healthy food for kids on game days. Not only do they lack additional nutrients, but they often contain high-fructose corn syrup, artificial dyes, and other miscellaneous chemicals. Not to mention that when young athletes rely on these types of foods for energy, it can create unhealthy eating habits.
– Slow Acting Carbohydrates (AKA Complex Carbs)
Slow-acting carbohydrates travel to the bloodstream at a slower rate and are found in foods such as grains, beans, and lentils. Starchy vegetables such as potatoes, sweet potatoes, and squash are also a source of complex carbs. These types of carbohydrates should be incorporated into meals every single day.
2. Protein
While carbohydrates are essential for energy, protein helps with muscle repair and recovery. Including lean protein sources such as eggs, chicken and fish in an athlete’s daily diet supports tissue repair and helps prevent muscle breakdown during physical exertion.
3. Healthy Fats
Healthy fats are a slower-burning energy source and can help sustain energy levels throughout the day. Athletes (and everyone!) should include sources of unsaturated fats in their daily diets. These include avocados, nuts, seeds, and olive oil.
4. Hydration
Arriving at the game hydrated, staying hydrated, and replenishing are necessary to ensure that the body can perform at its highest level. This is also important to prevent dehydration, which can have serious health consequences. Meanwhile, one’s hydration needs depend upon so many factors including a child’s age, weight, level of exertion, etc. The best way to check your child’s hydration status is to check the color of their urine. Pale yellow is best!
Healthy Foods (and Drinks) for Kids On Game Days
The right nutrition before a game or practice helps boost energy, improve focus, and increase endurance, all of which allow young athletes to perform at their best. Meanwhile, focusing on proper nutrition post sports is important to replenish energy stores, build muscle, aid in recovery, and hydrate the body. In the section below we discuss how best to fuel and hydrate your athlete before, during and after a big day of sports.
PRE-GAME
Preparing for game day should actually start with dinner the night before. Serve a meal that is loaded with whole grains, bean, or lentils to ensure that an athlete’s muscle stores are filled with glucose. This can lead to better athletic performance the following day.
Depending on the timing of the game, having a balanced lunch a few hours before the game will keep your child’s muscle energy stores nice and full. Got an early game time or not around at meal times? Then try a carb-rich snack instead (see below).
Pre-Game Snack Suggestions
About 45 min before the game, if it has been more than two hours since their last meal, give your athlete a snack. Choose one with fast-acting carbohydrates so they can draw on that energy when it’s time to move.
| Kids up to the age 8* ~15 grams of carbs | Apple Sauce Pouch | That’s It Bar (mini) | Fresh Fruit Cup (1/2 cup) or Small Apple |
| Kids older than 8* ~25 grams carbs | Smoothie Pouch | That’s It Bar | Fresh Fruit Cup (1 cup)or Medium Apple |
*Suggested age; some kids will need more or less carbohydrates depending on the activity.
DURING A GAME
A big focus during a game should be on hydration, and water is typically the best choice. An exception might be if there is vigorous activity (and lots of sweating) for over 45 minutes. In that case, an electrolyte drink or a sports drink may be beneficial.
Encourage children to drink during activity to minimize sweat-induced water deficits that can occur during exercise. And remember that it’s important to arrive to the game already well hydrated!
Here are some very general guidelines for water intake during a game:
- 9 to 12 years of age: 3-5 ounces every 20 minutes
- Older athletes: Up to 34-50 ounces per hour (9-13 ounces every 15 minutes)
Endurance athletes may need a customized plan for both hydration and nutrition. In that case, it would be best to meet work with a sports dietitian, who can provide more specific guidance based on your child’s individual needs.
POST-GAME
The best time to offer a post-game snack is about 30 to 45 minutes after the activity has ended. This is when the body is most efficient at absorbing nutrients for recovery. The post-game snack or meal should contain both carbs and protein.
The right amount of recovery nutrients an active child needs depends on the sport, intensity, duration, and the athlete’s age. For more vigorous and longer-duration sports like soccer, field hockey, basketball etc, more protein and carbs may be needed. You can set up a consultation to learn more about your child’s specific nutrition needs.
In the meantime, here are some recovery ideas that are easy to grab and go:
Post-Game Lighter Snack Ideas
| ~7g of Protein ~ 15g+ of Carb | Kodiak Protein Bar Water | Gold Fish Pouch + Cheese Stick Water | Mini Chomp Stick + Clif Kids bar Water |
| Pretzels + Nut butter | Granola Bar + Trail Mix Water | Apple + Peanut butter Water | Yogurt Tube Water |
Post-Game Hearty Snack Ideas
| ~14g+ of Protein ~ 25g of Carb | Cheese and Crackers Water | Fig Bar + Cheese Stick Water | Chomp Stick + Fresh Fruit Water |
| Hummus + Pretzels Water | Rx Bar + Grapes Water | Chocolate Milk (8oz) Water | Kind Max Bar Water |
Post Game Hydration
We mentioned the importance of hydrating both before and during a game. However, hydration is also critical for recovery! It’s therefore important to replenish lost fluids right after physical activity. Always have water available for kids to drink post-game. A general guideline is to drink 16-24 ounces of water for every pound lost during physical activity.
When to use a sports drink and electrolyte replacement drinks
– Sports Drinks: These are designed for athletes who engage in vigorous sports, who require electrolyte replacement and glucose to fuel their muscles. Typically, they are used for an athlete when a period of vigorous activity lasts longer than 60 minutes. You can purchase sports drinks or look at making your own.
– Electrolyte Replacement Drinks: These are designed to replenish the body when it is sweating a lot and on those hot days. Relyte Kids is our favorite brand of electrolytes for young athletes.
More Tips and Ideas for Healthy Foods on Game Days
We mentioned above that fruit can be a great part of a snack. Try to select fruit that fits the day. Bananas, apples, oranges are great on the go! Fruit such as melons and mangos need to be kept cool once they have been cut up. Have fruit in a form that is easy to eat. For example, oranges and apple slices in baggies allow for quick and cleaner sharing. (Mix apples with a little bit of lemon juice to prevent them from browning.)
Have time to make some snacks? Try these recipes below!
When You’re in Charge of the Team Snack
As a parent or coach in charge of providing the team with a healthy snack for game day, you’re in a great position to help young athletes recover, rehydrate, and refuel with healthy options that support their growth and performance.
Post-game snacks are essential for replenishing energy stores, aiding muscle recovery, and preventing the exhaustion that can come after physical activity. But choosing the right snack can make all the difference between fueling their recovery, or giving them a sugar crash that leaves them feeling sluggish.
What to Avoid:
- Sugary foods like candy, cookies, and cupcakes do not provide protein and nutrients for recovery and can lead to a sugar crash.
- Sugary drinks like sodas, juices with added sugar, or sports drinks often contain too much sugar and too many chemicals. Water is typically the best option for hydration post-game.
It is best to balance the post-game snack with carbs and protein!
Tournaments
Sports tournaments are intense, fast-paced events that demand both physical and mental energy from young athletes. Whether your child is playing in a single-day event or a multi-day competition, maintaining proper nutrition throughout the tournament is essential for peak performance, stamina, and recovery.
The right food choices can help ensure they stay energized, hydrated, and focused, while also supporting muscle recovery and preventing fatigue or injury.
Game Time
During the games, the big focus is on hydration and fueling the muscles.
Hydration
Proper hydration is critical for any tournament. Dehydration can impair performance, leading to fatigue, cramps, and poor focus. Encourage your child to drink plenty of water leading up to the tournament and during the event itself.
The goal for staying hydrated is 5-10 ounces of water every 20 minutes of activity.
Electrolyte drinks or coconut water can be helpful during long days of competition to replace lost minerals like sodium, potassium, and magnesium. See when to use electrolytes and sports drinks for more information.
Fueling Muscles
During vigorous activities such as playing soccer that lasts over an hour, muscles may need more energy in the form of glucose. Sports drinks such as Skratch Labs contain sugar, which helps replenish muscles during the game. See when to use electrolytes and sports drinks for more information.
Break time
It is important to refuel in between games! You want to do this by having a balanced meal that contains carbs, protein, and fat. Want additional guidance? Read our blog post on the nutritional needs of athletes. Also, remember that breaks are a great time to rehydrate!
Break time during tournaments can vary from as little as 15 minutes, to several hours depending on the game schedule. How best to refuel depends on how much time an athlete has until the next game. Here is a quick guide for refueling:
| < 1 Hour before game time | 1-1.5 Hrs before next game | >1.5 Hrs before next game |
| Follow the pre-game snack | Follow the post game snacks | Balanced meal |
Meal Ideas for Staying at the Tournament:
| Carb | Proteins | Vegetables | Fruit |
| Bread, tortilla, crackers | Nut butters, lunch meats, hummus | Raw veggies: Carrots, cucumbers, tomatoes | Watermelon, orange slices, strawberries, grapes |
Meal Ideas for dining out:
| Chipotle – Whole burrito – Burrito bowl | Panera – Sandwich (whole) – Sandwich (half) + Soup | Chick-fil-A – Grilled chicken sandwich + fruit cup |
More Resouces
Check out our blog on Sports Night Dinners for more inspo!
Learn just how much nutrition your sporty kid needs!
How We Help
Knowing healthy foods for kids to eat on game days is only step one. Our Registered Dietitian Nutritionists are also available to meet with you and your young athlete one-on-one! They can help you navigate your child’s individual nutrition needs to meet the demands of training, and to boost performance and recovery. Sessions include a unique nutritional assessment, to create a realistic, customized plan for long-term success.
We also provide Sports Nutrition Talks to teams, to teach athletes how to help fuel their bodies correctly. We can provide the tools to help individuals involved with:
- Endurance, Strength, or Power Sports
- Recreational and Elite Athletes
- Body Recomposition
- Weight Gain, Loss, or Maintenance
- Female Athlete Triad
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