Help kids be safe and at their best by providing adequate food and fluids prior to exercise. By eating the right food at the right time, athletes can focus on their performance during practice and competition and not their stomachs.
Choose meals and snacks high in carbohydrates for quick energy. Pre-game meals and snacks are especially important for tournaments or competitions lasting longer than an hour. Since everyone is different, pre-competition foods should be tested before practice to see how they are tolerated.
Drink plenty of fluids. Dehydration is a simple thing to avoid by taking the time to drink before and during competition. Stick with familiar foods before workouts and avoid trying new foods on the day of a game or event. Avoid foods that are too spicy, greasy, or that produce a lot of gas (IE. beans and other high fiber foods). Contents of meals should be based on the amount of time an athlete has to eat before competition. If the time before competition is 30 minutes then mostly liquids are recommended such as a sports drink or water. If there are 3-4 hours before competition then a meal of pasta, meat sauce, vegetables, fruit, milk, and water would be tolerated.
Timing of meals and snacks is key to beating the competition. If you are interested in more information to meet specific needs, call to schedule an individual appointment with a Sports Dietitian at the Sanny and Gerry Ryan Center for Prevention and Genetics at 701.732.2620. Fueling for Performance Classes are also available. For more information on Fueling for Performance or other sports nutrition services call 701.732.7624.
For more information on sports nutrition, contact Safe Kids Grand Forks at firstname.lastname@example.org. Altru Health System is proud to serve as the lead agency for Safe Kids Grand Forks.