Game Day Fuel: A Basic Guide for Players & Parents



Overview


Proper fueling and hydration can make a big difference on the field. This guide shares basic tips to help players feel energized before, during, and after games.

Note: These are general suggestions—not medical advice. Always consult a doctor, dietitian, or nutritionist for specific needs.


Before the Game: What to Eat & Drink


Ideal Timing: Eat 2–3 hours before kickoff

Focus: Easy-to-digest meals with a balance of carbs, protein, and a little healthy fat


Suggested Meal Ideas:


  • Grilled chicken sandwich on whole grain bread + fruit + water
  • Pasta with tomato sauce and lean protein + side of steamed veggies
  • Oatmeal with banana slices + hard-boiled egg + water



Pre-Game Hydration (start 24 hrs before the match):


  • Drink water throughout the day
  • 30–60 minutes before the game: 8–16 oz of water or electrolyte drink (low in sugar)


During the Game: Staying Hydrated

Keep it Simple:


  • Water is best for games under 60 minutes
  • Electrolyte drinks (like BodyArmor, Gatorade, or Liquid IV) are helpful for longer or high-heat games—but avoid ones high in added sugar



Rule of Thumb: Sip water every 15–20 minutes, especially in hot weather


After the Game: Recovery Fuel


Timing: Eat a snack or meal within 30–60 minutes

Focus: Rebuild muscles (protein), replenish energy (carbs), and rehydrate


Suggested Snacks:


  • Chocolate milk (great for carbs + protein)
  • Turkey wrap + fruit
  • Greek yogurt + granola + berries
  • Water or low-sugar electrolyte drink



Hydration: Drink 16–24 oz of fluid per pound lost through sweat (if weighed before/after)


Disclaimer

This guide is intended for general informational purposes only. It is not medical advice. Always consult a healthcare provider, pediatrician, or registered dietitian before making dietary changes—especially if the player has food allergies, sensitivities, or medical conditions.