Sports nutrition tips from Boston Children’s Hospital

What should an athlete eat to prepare for a big event? Read on for sound tips from the Sports Medicine Division. 

Carbs are your friend and other game-day nutrition advice

Like a car, your body needs fuel to run. These foods help you rev up for top performance on game day:

• Carbohydrates (pasta, fruit, bread, oatmeal, sugar) provide fast energy. Without carbs, an athlete is likely to hit a wall of sluggishness.
• Fat (nuts, nut butters, olive oil, avocados, salmon or tuna) provides longer-lasting energy. Fats and carbs work together to fuel performance.
• Protein (chicken, beef, eggs, dairy) builds muscle and repairs tissues. Protein after a practice or game is essential to building and maintaining muscle strength.

Pre-game fueling

Three to four hours before a practice or game, an ideal pre-game meal includes mainly carbs with some protein and fat.

• peanut butter toast with a banana
• granola bar
• yogurt and fruit

Closer to game or practice time, snacks or meals should decrease in volume and be mostly carbs.

• oatmeal
• sports drinks

Post-game recovery

A snack or meal with both protein and carbohydrates within 30 to 45 minutes after a game helps muscles recover more rapidly.

• chocolate milk
• banana and peanut butter or almond butter
• graham crackers with peanut butter or almond butter
• yogurt with granola
• turkey sandwich

Foods that work for your teammates might not work for you. Be sure to try out different foods before and after practice and see how they make you feel. When game day rolls around, you’ll know what fuel your body thrives on.

Stay tuned for more news and injury-prevention tips from Boston Children’s Hospital! 

Learn more about the Sports Medicine Division or book an appointment.