what to feed kids before football

10 great pregame snacks for your youth football player

1. Peanut butter and honey sandwiches.
2. Fruit. A quick fruit snack to top off energy and fuel the brain could include bananas (high in potassium), apples...
3. Energy bar. Fuel up with some protein bars that have no artificial sugars.
4. Trail mix. Make your own trail mix with almonds, peanuts, cashews, pumpkin...

Full Answer

What should a child eat after a football game?

WHAT TO EAT AFTER A GAME. Good post-game nutrition not only helps young athletes feel better after competition, but helps their bodies recover and prepare for the next time they’re out on the field. Within an hour after the game, kids should enjoy another snack such as fruit, or if it’s available, chocolate milk.

What are the best foods to eat before a soccer game?

Foods that are high in fat take longer to digest, so that can mean that the player can take the field feeling full and heavy prior to the start of a game. "Minimize higher fat items such as fried meats, fried potatoes, bacon, and sausage in favor of leaner proteins and carbohydrates such as bread, cereal, and toast," advises Bonci.

How can I prepare my child for a football game?

The goal here is to make sure that the meal has time to digest but that your child is not hungry during the game. Encourage your child to eat another carb snack such as whole fruit. Bananas, berries, or apples are an excellent choice.

What should I Feed my child during the off season?

Good snacks include pretzels, raisins, crackers, string cheese, vegetables, or fruit. It's important to feed your child healthy meals and snacks consistently, even during the off-season. This will provide a solid foundation during times of competition.

What should a child eat before a football match?

1 Hour Before the Game Bananas, berries, or apples are an excellent choice. Fruit digests easily, so it shouldn't cause any stomach upset and should keep your child from getting hungry during the game. It's best to avoid processed sugary snacks, as they can lead to an upset stomach.

What should I feed my son before football game?

Pregame Meals to Try Breakfast option: Eggs with waffles, ham and fruit. Breakfast option: Cereal, fruit and a smoothie. Lunch option: Turkey or ham sub with fruit salad and frozen yogurt. Dinner option: Pasta with a tomato-based sauce with grilled chicken, salad and fruit.

What is a good meal to eat before playing football?

12 foods you should eat before playing sportCereals. Wholegrain cereals are a great way to get your energy into your body, especially if you're going to be active in the morning. ... Bananas. ... Whole grain toast. ... Baked beans. ... Eggs. ... Fish. ... Pasta. ... Rice.More items...•

What foods give you energy before a game?

Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour.

Are eggs good before a game?

Eggs are an amazing source of protein. Therefore, it is very good for any athlete. Also, scrambled eggs or omelets can be eaten with any kind of meat or fish. However, with omelets, you have to eat some form of carbohydrates so that you have the required supply of energy during the match.

What should kids eat before sport?

It is best to have foods that contain carbohydrates before exercise as this is the main fuel source for your muscles and can help you remain focused and alert....Meal and snacking ideas rich in protein:Milk in cereal.Eggs on toast.Cheese on crackers.Tuna on sandwiches.Nuts with afternoon tea.Meat with three veg at dinner.

What does Tom Brady eat before a game?

Brady caps off his pre-game meal plan with a kale caesar salad with crunchy chickpeas, and a protein shake. He also drinks a bottle of water infused with electrolytes, which are designed to aid hydration, before embarking on three hours of football.

Is protein good before a football game?

Normally, protein sounds good, and it does play an important role in a football player's overall diet, but not in large quantities before a game. So, stay away from protein shakes or protein bars. You can find a good amount of pregame protein in other ways. Artificial sweeteners.

When should you eat a banana before a football game?

Overall, 1 hour prior to exercise is the ideal time to consume a banana, and it's important to note that It doesn't really matter how you do it either. Some people will eat the fruits whole, others will blend them into smoothies; as long as you're getting your banana pre workout, any way is the good way!

What is the best fast food to eat before a game?

Fast Food Tips For AthletesThick crust pizza tastes great and provides lots of carbohydrate. ... Order burgers with extra tomatoes and lettuce. ... Roasted or grilled chicken dinners are definitely better than fried chicken. ... Pasta (spaghetti or noodles with meat/poultry/veggies), chili, hearty soups are mmm good!More items...•

What are 5 healthy snacks for an athlete?

Choose snacks from all the food groups to get a variety of nutrients throughout the day.Apple or banana slices and peanut butter.Whole-grain crackers and cheese.Carrot and celery sticks with dressing.Cottage cheese or yogurt with fresh or canned fruit.Energy bars, breakfast bars, or granola bars.More items...•

What is the best pre match meal?

What should the pre-match meal be like?Abundant in simple carbohydrates, such as white bread, cereals, fruit, etc.Slightly loaded with protein, digestible and with little fat, such as turkey, fresh cheese, skimmed yoghurt, etc.Avoid fatty foods, as they slow down digestion.Avoid spicy foods with high fiber content.More items...

When should you eat a banana before a football game?

Overall, 1 hour prior to exercise is the ideal time to consume a banana, and it's important to note that It doesn't really matter how you do it either. Some people will eat the fruits whole, others will blend them into smoothies; as long as you're getting your banana pre workout, any way is the good way!

Is protein good before a football game?

Normally, protein sounds good, and it does play an important role in a football player's overall diet, but not in large quantities before a game. So, stay away from protein shakes or protein bars. You can find a good amount of pregame protein in other ways. Artificial sweeteners.

What should you not eat before football practice?

This muscle glycogen will fuel the muscles for about 120 minutes of exercise. Avoid sugary carbohydrates found in soda drinks or candy --- these will cause you to run out of energy before practice is over. Consume protein-rich foods such as eggs, lean meat, fish, nuts, peanut butter or soy prior to football practice.

What is it like to go to a football game without a meal?

Turning up to a game of football without a proper pre-match meal is like lining up on the starting grid of a race without any gas in your car. You don’t stand a chance of consistently achieving your potential if you have not found the pre game meal combination that works for you.

How to find a pre game meal?

The only real way to find your perfect pre game meal for you is to start off with the guidelines above and then adjust it for your needs. Experiment with different foods and timing of your meal until you get the right combination. Each time you try something new, listen to your body and use it as feedback.

What are the best foods to break down glycogen?

Starchy carbs include potatoes, breads, cereal, pasta, fruits and vegetables.

What to look for in a prematch meal?

Chances are, you already know a fair bit about the key elements you need to look for in your food: carbohydrate, protein, vitamins and minerals. However, it’s carbohydrates that you really need to focus on in your pre-match meal.

How long before kick off should I eat?

We recommend eating it two to three hours before you’re due to play to ensure it is digested properly. Personally, I like to eat about 2.5 hours before kick-off if I can, that works just fine for me. If you’re in any doubt, it makes sense to eat earlier rather than later.

Do you need to carbo load before sport?

This is not what it’s about.

Can you eat sugar before a football game?

You’ll probably have just as much of a chance of digesting your own football boots in time for the game. Eating too much sugar – sugar can give you energy quickly, but it can sometimes cause rapid energy swings in blood sugar levels and result in low blood sugar and, ironically, less energy. You might use some high-sugar foods before a game, ...

What should athletes eat after a game?

After the game, athletes should eat a high-protein meal that contains poultry, meats, fish or legumes. “When you compete, you break down muscle. The protein helps repair it,” Sentongo said.

How to stay hydrated before a game?

Young athletes can stay hydrated by using this easy equation: take their weight (100 lbs.), divide it in half (50 lbs.) and turn that number into ounces (50 oz). That’s how much water they should drink each day. Staying hydrated is especially important the day of the game.

What foods should athletes avoid?

Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and can cause stomach problems on the field.

Should kids eat before a football game?

Some parents are encouraged to bring snacks for the kids to eat mid-game. While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game. “Anything too sweet will be rapidly absorbed and expended, and they won’t benefit from it,” he said.

Does pickle juice help with electrolytes?

Though some athletes are getting creative with hydration options – pickle juice has grown in popularity in recent years – Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases absorption of electrolytes in the body.

What is the pregame meal?

The pregame meal has been traditional in football. The team gets together to eat together and share the experience. In the past, fat-laden meals were common, but there is now more of an emphasis on keeping the meals healthier and de-emphasizing the fat intake. Foods that are high in fat take longer to digest, so that can mean that the player can take the field feeling full and heavy prior to the start of a game. "Minimize higher fat items such as fried meats, fried potatoes, bacon, and sausage in favor of leaner proteins and carbohydrates such as bread, cereal, and toast," advises Bonci.

What to serve with pregame steak?

Another choice can include cereal, fruit and a smoothie. If you want the traditional pregame steak, have an 8-ounce filet with pasta or a baked potato on the side.

What are the best foods to eat to lose weight?

"I emphasize carbohydrate-containing foods with lower fat: bagels over doughnuts, mashed potatoes over fries, grilled chicken over fried, frozen yogurt over ice cream, " Bonci says.

What is the game day meal?

Bonci says that a game day meal should resemble a "peace sign," because it will be 1/3 protein, 1/3 starch and 1/3 fruits and vegetables. The protein sources can be fish, chicken or red meat, the carbohydrate sources should be rice, pasta or potatoes and the fruits and vegetables can be anything that is fresh.

Why is carbohydrate important in football?

Since football requires so many bursts of energy throughout the game, carbohydrate intake is vital to getting the most out of your performance while maintaining your health.

What to eat before a game?

Turkey or ham subs can be among the choices, and make sure they also have fruit salad and a frozen yogurt. Eggs with waffles, ham and fruit can be an ideal breakfast before a game.

How long does a high school game last?

Players need to have sufficient energy to last for anywhere between 48 minutes--dur ing high school games--and 60 minutes--during college and professional games. Players are required to expend maximum energy on 50 to 75 plays per game, and they must have the energy reserves to perform this task.

How much protein should a football player eat?

A football player needs about .7 to .8 grams of protein per pound of body weight each day -- the same as for the average person. Because football players require more carbohydrates in their diet than the average person, the actual percentage of protein recommended for them is lower than the average person eats. Bonci asserts that about 15 percent of a football player's total calories should come from protein sources.

What should a football player eat before practice?

Before practice, eating a breakfast or snack rich in carbohydrates will give a player the constant energy required by the stop-and-go nature of playing football. The overall diet for a player should be almost 60 percent carbohydrate. According to Registered Dietician Leslie Bonci, a football player should look for carbohydrates in foods with less fat as well. Choosing a bagel instead of doughnut, mashed or baked potatoes instead of French fries and frozen yogurt over ice cream will give a player the necessary boost needed before practice without being dragged down by additional fats, which can be difficult to digest especially during times of high physical activity.

How to keep hydrated during football practice?

Sports drinks are a good way to stay hydrated and keep carbohydrates in a player's system during practice. These drinks also have added sodium, which must be replaced if you lose a lot sweating during practice. According to Lehigh University, a football player can sweat at a rate of 10 liters per day. This can add up to a loss of almost 12 pounds depending on the size of the player. Those fluids must be replaced. Drink a 16-ounce sports drink at least two hours before practice and then drink throughout the practice and after. Water poured over a player's head or swished in his mouth and spit out does not increase hydration.

What is the best food for a child to eat before a game?

Proteinis important for building and repairing muscles. Choose healthy sources such as fish, meat and poultry, dairy products, beans, nuts, and soy. With that in mind, I put together some recommendations for incorporating protein and carbohydrates into your child’s diet. WHAT TO EAT & DRINK BEFORE A GAME .

What to eat after a football game?

Within an hour after the game, kids should enjoy another snack such as fruit, or if it’s available, chocolate milk.

What to eat before a soccer game?

1 Hour Before the Game. Encourage your child to eat another carb snack such as whole fruit. Bananas, berries, or apples are an excellent choice. Fruit digests easily, so it shouldn’t cause any stomach upset and should keep your child from getting hungry during the game.

What to eat when your child is at school?

Have your child eat a healthy portion of carbohydrate-rich food, such as: Rice. Beans. Pasta. Potatoes. If your child is at school during these hours and needs an on-the-go option, try packing some granola made with old fashioned oats or whole wheat bread with peanut butter or cheese.

What do athletes need to be healthy?

Athletes Need Carbohydrates & Protein 1 Carbohydrates will supply your child with the energy she needs to get through practice and games. Choose whole grains such as brown rice and whole wheat bread and vegetables such as peppers and carrots. 2 Protein is important for building and repairing muscles. Choose healthy sources such as fish, meat and poultry, dairy products, beans, nuts, and soy.

How much water should a child drink before a game?

Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. 3-4 Hours Before the Game.

How often should a child drink water?

Your child should drink water every 15-20 minutes during the activity when it will last less than one hour. When participating in a vigorous sporting event lasting longer than an hour, it is okay for your child to replace the water with a sports drink every 15-20 minutes.

What is the best food for a young athlete?

Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Carbohydrates: Carbs provide energy for the body and are an important source of fuel for a young athlete.

What to eat before a game for kids?

Carbs could include pasta, bread, fruits, and vegetables. Avoid sugary foods and drinks. If kids eat less than 3 hours before a game or practice, serve a lighter meal or snack that includes easy-to-digest carb-containing foods, such as fruit, crackers, or bread.

Why is it bad for kids to eat fast?

Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration. When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer.

What do kids need to do to play sports?

Healthy, well-balanced meals and snacks give kids the nutrients they need to do well in sports . Besides getting the right amount of calories, eating a variety of nutritious foods will help them play at their best.

What to eat when a kid is running on empty?

When choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables. Most young athletes eat the right amount of food their bodies need. Some young athletes, though, have higher energy and fluid needs.

How long does it take to do all day sports?

All-day competitions or intense endurance sports (like rowing, cross-country running , or competitive swimming) can involve 1½ to 2 hours or more of activity at a time. Kids and teens who do these may need to eat more food to keep up with increased energy demands. The MyPlate food guide offers tips on what kinds of foods ...

What is the best food for a fractured bone?

Calcium-rich foods include low-fat dairy products like milk , yogurt, and cheese, as well as leafy green vegetables such as broccoli. Iron helps carry oxygen to all the different body parts that need it.

What to eat before a soccer match?

Complex carbohydrates such as rice, cereals, pasta, potatoes, and bread are best to eat a number of hours before the match due to the fact that they release energy slower and over a longer time period.

What to eat in the morning for a syringe?

​Food to eat in the morning: 1 A bowl of oat cereal with raisins and fruits of the forest 2 Scrambled eggs with an assortment of vegetables 3 Toast with peanut butter on top 4 Low-fat yogurt 5 A bowl of fruit 6 Smoothies 7 Lots of water!

What happens if you eat too close to a soccer game?

If you eat too close to the start of the match, you will feel lethargic and won’t benefit from the nutrients contained within the food.

What do you need to do to win a tennis match?

Energy - You need food that will fuel your body throughout the duration of the match or training. Hydration - The liquids you take on before the match or at half-time helps to replace the water you lose from sweating. Prevent Cramping - It’s important you’re able to perform well for the entire match.

What to drink at half time?

At half-time, drink a sports drink as it will help you to stock up on the salts and sugar which you have depleted during the first half of the game.

Do soccer players drink soda?

Long gone are the days when players will drink a soda and eat a pie before training or a match. Now, every last aspect of a professional soccer player’s life is taken care of to give the team the best possible chance of success. From sleeping in oxygen pods to travelling first class on flights and hiring psychologists, nothing is left to chance.

What is the best drink for a child?

Water is the best drink before, during and after practice and games. If your child needs convincing, or you want to make it extra special, add some fruit such as lemon or orange slices, strawberries or watermelon.

Why is it important to eat healthy for kids?

For young athletes, healthy eating is essential to maintaining energy and focus for practice and games as well as replenishing nutrients afterwards.

What does "your turn to bring snacks" mean?

When your little league baseball player or soccer star says, "Your turn to bring snacks," stress can inadvertently be added to your already hectic day. But, it doesn't have to when your snack game plan provides nourishing, tasty choices for the hungry kids. Providing snacks that fuel up, not bog down, rising athletes is a chance to teach kids ...

Why should snacks be digested?

Promoting recovery after hard exercise. In addition, snacks should be easily digested so blood flows to the muscles during exercise and not to the gut in order to digest a heavy, greasy snack. Depending on the time of the game, different snacks meet different needs.

Why do we need snacks after a game?

Post-game snacks should help to replace muscle fuel lost in exercise and replenish fluids without ruining kids' appetite for the next meal. Consider: Providing snacks is a part of every parent's job, so choose wisely and help your child succeed on the field, in the classroom and life.

What to eat after a game?

Post-game snacks should help to replace muscle fuel lost in exercise and replenish fluids without ruining kids' appetite for the next meal. Consider: 1 Air-popped popcorn sprinkled with Parmesan cheese 2 Low-fat plain milk 3 Banana, orange slices or apple slices (dipped in orange juice to prevent browning) 4 Whole-grain granola bars

What is a good snack after school?

A good after-school snack provides quality carbohydrates and protein for quick energy and a satisfied tummy. Consider packing your cooler with these nourishing options:

What to give a child to help them succeed?

Banana, orange slices or apple slices ( dipped in orange juice to prevent browning) Whole-grain granola bars. Providing snacks is a part of every parent's job, so choose wisely and help your child succeed on the field, in the classroom and life.

Can you have muscle fuel after a fast?

Muscle fuel can be very low after an overnight fast. Therefore, if you are rushing out the door to make it to a morning game, consider serving breakfast foods that kids love: