Game Day Nutrition Tips Every Parent Needs to Know

Big games and tournament weekends can be chaotic—early wake-ups, long drives, unfamiliar hotels, and unpredictable schedules. With so much going on, the last thing you should have to stress about is whether your child is properly fueled to perform their best.

Nutrition plays a key role in athletic performance, especially for young athletes who are still growing. In this article, I’ll walk you through how to fuel your athlete before, during, and after their games or competitions, so they will have the energy needed to perform at their best and recover as fast as possible.

Pre-Game Nutrition Tips

Nutrient timing matters

The timing of your athlete’s pre-game meal can have a huge impact on how your child feels and performs on game day. For the best results, your athlete should eat a balanced meal around 2 to 3 hours before their game or competition. This will allow enough time for proper digestion and will allow the body to turn that food into usable energy.

If your athlete eats too close to game time, they may come out feeling sluggish and tired. On the other hand, if they eat too early, they may not have the energy needed to perform at their best.

Planning a pre-game meal

A solid pre-game meal will consist of complex carbohydrates for sustained energy, as well as a moderate amount of protein and healthy fats to support muscle repair, recovery, and long-term energy. 

It’s also essential that your athlete eats foods that their body is familiar with. What I mean by this is that your athlete wants to prioritize the foods they know sit well in their stomach. If your athlete eats oatmeal with fruit almost every day during the week, but then decides to eat bacon and eggs with home-fries on game day, then how do you think they are going to feel?

Feel free to use some trial and error to see what works well for your athlete. Just be sure not to follow other people’s advice or what you see on social media blindly. Just because Michael Phelps ate a 2,000 calories breakfast doesn’t mean your athlete should be doing the same thing.

As far as foods to avoid, they include:

• Salads and vegetables - these foods are low in calories and high in fiber, meaning they provide little energy and take too long to digest. I want your athlete to eat their veggies, just not before a game.

• Anything greasy or fatty - Pizza, burgers, and friend foods take too long to digest and will sit heavy in your athlete’s stomach. While these foods are fine in moderation, they aren’t optimal for game day nutrition.

• Caffeinated or carbonated drinks - Energy drinks aren’t necessary for young athletes. They should also steer clear of carbonated drinks like seltzer or soda to avoid bloating. 

Pre-game meal examples

For a morning game or competition, here are some examples of what your athlete’s breakfast should look like. 

• Meal # 1: 

  • Whole-wheat bagel with peanut butter

  • 2-3 hard boiled eggs

  • Banana

  • Orange Juice

• Meal # 2: 

  • Oatmeal with honey

  • Greek yogurt with berries

  • Chocolate milk

For games later in the day, here are a few other pre-game meal examples.

• Meal # 3:

  • Turkey sandwich on whole wheat bread

  • Banana with peanut butter

  • 1:1 water with sports drink 

• Meal # 4:

  • Ground chicken and rice bowl

  • Avocado

  • Handful of grapes

  • Water

What to Focus on During the Game

Hydration tips

Proper hydration can make or break your athlete’s performance. Encourage your athlete to drink water regularly starting 2 to 3 hours before their game or event, as well as during the competition. If your athlete is sweating a lot or competing in hot and humid conditions, then consider a sports drink that contains electrolytes to ensure they are staying properly hydrated.

Light snacks (especially important for tournaments and multiday events)

When your athlete has back-to-back games or multiple events, some simple, fast-digesting snacks will help keep their energy levels up throughout the day. 

Here are some simple snack ideas to consider.

• Applesauce pouches

• Bananas

• Pretzels

• Graham crackers

• Granola bars

• Raisins

• Sports drinks
  

As long as you keep the portion sizes small, your athlete can eat these simple snacks throughout the game or as soon as they are done to recover quickly before their next game or event.

Post-Game Recovery

Maximize your athlete’s recovery

The first 30 to 60 minutes after a game or competition is an important window for athlete recovery, especially if they have to compete again the following day. A well-balanced meal that includes carbohydrates and protein will help replenish your athlete’s muscle glycogen stores and repair muscle tissue. 

If you don’t have time to get your athlete a full meal, a quick snack like a protein shake and a piece of fruit will help jump start their recovery. 

Planning a post-game meal

There aren’t quite as many rules for planning a post-game meal since your athlete will have multiple hours to rest and digest before their next game or event. 

So here’s some general advice. A well-balanced meal should include carbohydrates to replenish their muscle glycogen (energy) stores, lean protein for muscle repair and recovery, fruits and vegetables for vitamins and minerals, and plenty of fluids for hydration.

Post-game meal examples

• Meal # 1:

  • Grilled chicken

  • Sweet potato

  • Apple slices

  • Broccoli

• Meal # 2:

  • Flour tortilla

  • Ground turkey

  • Rice

  • Beans

  • Peppers and onions

• Meal # 3:

  • Pasta

  • Meat sauce

  • Clementines

Bonus Tips for Parents

Pack some travel-friendly snacks

Taking a few minutes to pack ready-to-eat snacks can save you a lot of stress later—especially when you're at a field in the middle of nowhere with no food options in sight. Chances are, you’ve been there before. And even if there is a concession stand, it’s often stocked with greasy fast food and sugary treats that won’t do your athlete any favors. A slice of pizza or a hot dog just isn’t the fuel your child needs to perform their best.

Here are some of my go-to travel-friendly athlete snacks.

• Protein (muscle repair and recovery)

  • Beef Jerky

  • Hard boiled eggs

  • Protein bars

  • Yogurt cups

• Carbohydrates (energy)

  • Fresh fruit (bananas, apples, peaches, pears, plums, grapes, etc.)

  • Fruit cups

  • Apple sauce

  • Rice cakes

  • Tortilla chips

  • Pretzels

  • Granola bars

  • Sports drinks

Create a fast food cheat sheet

This is something I’ve implemented with a number of athletes and teams that I’ve worked with over the years. While fast food may not be optimal, it’s often the only option when you’re on the road and in need of some quick nutrition for your athlete. 

Fast food chains like Chick-fil-a, Taco Bell, Chipotle, and Panera Bread all offer solid options for athlete friendly meals. Just be sure to follow the same rules as outlined above. Look for meals that are rich in carbohydrates with a moderate amount of protein, and try to avoid foods that are overly greasy or high in added sugars.

Make hydration a habit

Encourage your child to carry a reusable water bottle with them throughout the day, whether they’re at school, practice, or traveling to a game. It’s also a solid idea to have your athlete start the day with a glass of water to rehydrate after a full night of sleep. Making hydration a part of your athletes routine will ensure they are properly hydrated and ready-to-perform on game day. 

Want to give your athlete the competitive edge?

Check out the 7-Day Nutrition Playbook for Parents—a practical, easy-to-follow course designed to help you fuel your athlete for peak performance. You’ll learn exactly what to feed them (and when) to support energy, recovery, and long-term development—without adding stress to your already busy routine.

Learn more about the 7-Day Nutrition Playbook for Parents here!