If you have a young athlete in your family, you might be wondering what the best game day nutrition might be for optimal performance. As a dietitian mom with 3 active kids, let’s break it down.
I have three active kids, so I know the drill: hours spent at the hockey rink, soccer field, or wherever their sport takes us. I love the thrill of competition, the teamwork, and the friendships they’ve built. Game day is always so exciting! As a non-diet dietitian and a mom, I understand how essential game day nutrition is to support their energy, recovery, and overall enjoyment. Whether it’s soccer, hockey, karate, or dance, proper game day nutrition can give young athletes a boost, both physically and mentally. Here’s what you need to know to keep them going strong!
For most of us, our kids are involved in sports to stay active and have fun. It’s important to remember that these are recreational activities, so there is no need for strict food rules or focusing on “perfect” nutrition. And guess what? The same goes for competitive sport. Your child is still growing and developing and proper nutrition is important for them to thrive. What else is growing and developing? Their relationship with food. We want food and eating to be positive for them, which means not attaching shame or fear around any type of food or food group, and not prescribing strict or limiting diet plans.
Your goal is to keep your children energized by respecting their hunger cues, providing flexible options, and encouraging them to enjoy the process of fueling their bodies.
To understand the nutrients your child needs for energy and muscle strength, it helps to start with a primer. There are three nutrients that provide energy or calories in the diet:
Carbohydrates: Carbohydrates, or carbs for short, are a great source of calories and energy for young athletes. In fact, carbs are our body’s number one source of fuel! Carbs are found in fruit, grains and starches, beans, some vegetables and sugary foods. They provide energy in different ways:
Protein: Protein-rich foods include chicken, fish, yogurt, eggs, dairy products, beans and tofu. Protein can also be found in foods like whole grains, nuts and seeds. Protein is important for young athletes because it helps build and repair muscle tissue, among other things
Fats: Fats provide long-lasting energy because they are digested slowly. Sources of fat include avocados, nuts, seeds and oil.
The other key factor for active kids is hydration, which means getting enough fluid (water being the gold standard. Other hydrating fluids are milk, fruit juice, smoothies, soup and sports drinks (which I cover below). Fluid is vital to help regulate body temperature and cushion joints. Make sure your kids have a water bottle handy and remind them to sip. Children don’t feel thirst as acutely as adults, so nudge them to drink every so often.
What about sports drinks? Sports beverages with electrolytes (such as Gatorade or PRIME Hydration) are meant for people participating in sports that last more than an hour and produce lots of sweat. When we sweat, we lose fluid and electrolytes such as sodium and potassium. Sports drinks are formulated with water, sodium and potassium to replace what is lost via sweat.
Sports drinks are usually unnecessary for children participating in basic play-based physical activities. They are only meant for long, intense workouts with a lot of sweat, such as an hour-long run, soccer game or hockey game.
Some very active kids (let’s say, if your child participates in high-level competitive sport) who get really sweaty may need a sports drink, but most kids just require water. To compare: a 6-year-old attending ballet or a baseball game will not need a sports beverage to replenish fluids. But, a 14-year-old playing an hour and fifteen minutes of intense hockey and sweating profusely may benefit from a sports drink.
Note: some sports drinks may be high in caffeine, with about 200 mg per can. Read labels to know what you are buying. Children should not be getting too much caffeine – it can cause insomnia, jitters and a rapid heartbeat.
Here is the recommended maximum caffeine intake by age:
It’s game day! What’s on the menu? Here’s the good news. The meals don’t need to be any different than what I recommended for general healthy eating. Offer your children vegetables, fruit, grains and a source of protein, and you are set. Really, it’s just about timing. Here are some tips for what to serve before a big game, tournament or event.
Choose foods with lots of complex carbs and protein, but not too much fat. Now is not the best time for deep-fried options. That’s because fat takes longer to digest, and may cause tummy aches during sport. Here are a few easy meal ideas:
If you only have about 1-2 hours before a game or practice, opt for a “mini meal” or larger snack that’s rich in easy-to-digest carbs, such as fruit, bread or crackers. Again, don’t encourage your kids to fill up on too much fat or fibre at this point, since it takes a while to digest. Foods like nuts, chips or French fries are not the best pre-game option. Here are some ideas:
Most kids do not need to eat during a sports event, since they are usually about 60 minutes in duration. Of course, a very long event like an all-day dance competition or hockey tournament would require meals or snacks every 2-3 hours to keep energy levels high.
Always remember to keep a water bottle handy and remind your kids to drink during their activity. Discourage kids from having carbonated drinks like soda pop as their main source of hydration during the game. The fizzy bubbles make it difficult to drink quickly, and may cause an upset stomach, belching and burping if they try to chug it.
After the game or event, children should resume normal eating with their next meals or snack. It is best for them to eat within 30-60 minutes of intense activity and eat again 2 hours later. The meals should have some carbs to replenish the energy they used up during sport, and some protein to build and repair muscle tissues. Children should continue to drink water too.
Opt for the same type of family meals as listed above. Aim for variety and choose foods that the child prefers so they can enjoy their post-game fuel.
Meals for active kids should be similar to the nutritious, balanced options that I routinely recommend. Eating well helps fuel children – both their body and the mind. Continue to focus on offering your child a variety of nourishing meals and plenty of water for hydration. That’s how you can create a positive, stress-free eating environment on game days and beyond.
If you have a young athlete at home who needs some personalized nutrition support, menu planning help, or some tips and tricks for fueling, we have youth sports dietitians on our team who can help.
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