Nutrition Before Playing

When it comes to being both physically and mentally ready — eating the right foods before a game or practice can provide the necessary energy and nutrients to perform well on the field. Here are some food options that can help fuel you before a game or practice:

1. Complex Carbohydrates:

   • Foods rich in complex carbohydrates, such as whole grains (brown rice, quinoa, whole wheat bread), pasta, and oatmeal, provide sustained energy for the duration of the game.

2. Lean Proteins:

   • Lean protein sources like chicken, turkey, lean beef, tofu, or beans can help with muscle recovery and provide a steady source of energy.

3. Fruits and Vegetables:

   • Fresh fruits like bananas, apples, and oranges, as well as vegetables like carrots and bell peppers, provide vitamins, minerals, and hydration.

4. Healthy Fats:

   • Include sources of healthy fats, such as avocados, nuts, and seeds, which contribute to long-lasting energy and support overall health.

5. Low-Fat Dairy or Dairy Alternatives:

   • Low-fat yogurt, milk, or dairy-free alternatives like almond milk can provide protein and calcium.

6. Hydration:

   • Staying hydrated is crucial. Encourage drinking water throughout the day before playing. Coconut water or a sports drink with electrolytes can also help maintain hydration and electrolyte balance.

7. Avoid Heavy or Greasy Foods:

   • Foods that are high in fat and grease can cause discomfort and sluggishness. It's best to avoid heavy meals close to playing.

8. Timing Matters:

   • Aim to have a balanced meal containing carbohydrates, protein, and healthy fats about 3-4 hours before stepping onto the field. A smaller, carbohydrate-rich snack can be consumed about 30-60 minutes before playing.

Sample Pre-Game Meal Ideas:

• Grilled chicken with brown rice and steamed vegetables

• Whole wheat pasta with tomato sauce, lean ground turkey, and a side salad

• Turkey or veggie wrap with whole grain tortilla, lean protein, veggies, and a small amount of avocado

• Oatmeal topped with fresh fruit and a sprinkle of nuts

Remember that individual preferences and tolerances can vary. It's a good idea for young players to experiment with different foods during practice sessions to see what works best for them and helps them perform optimally on game day. Additionally, every player should consult with their parents, guardians, or a registered dietitian if they have specific dietary needs or restrictions. What you put in is what you get out!