Game Day Fueling Plan for Athletes
The night before
- Eat a high carbohydrate meal and be sure to drink plenty of fluids
- Get at least 7-8 hours of sleep
|
Teriyaki chicken rice bowl |
Spaghetti and meat sauce |
Soft tacos |
|---|---|---|
| 1-2 cups brown rice | 1-2 cups whole wheat pasta | 3-4 whole wheat tortillas |
| 4-6 oz chicken | 1 cup spaghetti sauce | 1-2 cups rice |
| Mixed vegetables | 3-4 oz lean meat | 3-4 lean ground meat or grilled chicken |
| Low fat milk | Italian bread | Beans |
| Salad with low-fat dressing | Cheese | |
| Corn, lettuce, tomato |
Evening Snack
- Peanut butter sandwich
- Low-fat popcorn
- Yogurt parfait
- Pretzels with string cheese
- Cereal with milk
- Trail mix
- Granola bar
- Banana and peanut butter
4 hours Pre Game
- Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat.
- Be sure to have at least 20 ounces of fluids
|
Grilled chicken |
Grilled fish | Sandwich |
|---|---|---|
| 3-4 oz grilled chicken | 3-4 oz grilled fish | 3-4 oz ham, turkey, chicken or roast beef sandwich on whole wheat bread |
| Sweet or baked potato with toppings of choice (watch high fat choices) | 1-2 cups mashed potatoes | Baked lays or pretzels |
| 1 cup vegetables | 1 cup vegetables |
1 hour Pre Game
- Be sure to have snack high in carbohydrate
- Avoid foods that are high in protein or fat (they take a while to digest and may upset your stomach)
- Drink another 8-10 oz of water
- Ideas for snacks:
- Peanut butter sandwich
- Pretzels or crackers
- Fruit
- Granola bar
Game Time
- Try to drink 4 oz of fluid every 15-20 minutes of participation
- For continuous activity lasting longer than 60 minutes drink 20-32 oz of a sports drink for every hour of exercise to keep fuel stores and electrolytes balanced
For optimal performance, remember the three R’s:
Refuel, Rehydrate, Replenish
Post-Game
- Refuel as soon as you able after exercise; within 15-60 minutes is optimal
- Have a snack within 15-60 minutes and a well-balanced meal 1-2 hours following exercise
|
Roast beef |
Grilled chicken sandwhich | Whole wheat pasta |
|---|---|---|
| 1-2 cups brown rice | 1-2 cups whole wheat pasta | 3-4 whole wheat tortillas |
| 4-6 oz chicken | 1 cup spaghetti sauce | 1-2 cups rice |
| Mixed vegetables | 3-4 oz lean meat | 3-4 lean ground meat or grilled chicken |
| Low fat milk | Italian bread | Beans |
| Salad with low-fat dressing | Cheese | |
| Corn, lettuce, tomato |
Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children’s Hospital Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. Services are now available in five locations. To make an appointment, call (614) 355-6000 or request an appointment online.