Healthy Living, Kids, Tips and Tricks

Kids, Sports & Food: How to prepare for games!
Photo SourceImage by Jan Haerer from Pixabay

Enter Spring! If you have Baseball kids like I do, then you have begun to prepare for games and run your errands for the cleats, pants, cups, gloves, etc.. to make sure your child has all the gear they need for this seasons games and practices. Registration is paid, medical forms are turned in, the schedule is on your fridge (or in your phone) and you spend every week looking at the schedule and figuring out how to juggle work and rides to practice and realize you only have 1 weekend day instead of 2 because Saturdays just got devoted to games.

Last-you have stocked your pantry and fridge with the correct foods! Right? No? Well, if you need a few tips, here are some that may help.

Before Gametime/Practice

  • Eat a high Carb/High Protien w/ Low Fat & Fiber Meal 2-3 hours prior! Their bodies need at least 2 hours for digestion to turn that food into energy.
  • Examples of excellent meals: Spaghetti w/ grilled chicken and Marinara, a hearty Beef & Vegetable soup & bread, Baked Potato & fruit.
  • Start Drinking water- BEFORE the thirst sets in for best hydration

During Gametime/Long Practices

After Gametime/Practice

  • Consume some cards within 15 minutes post exercise-their muscles will thank them!
  • Within 2 hours post exercise eat a meal consisting of additional 50-100mg of Carbs
  • Good post game meals/snack: cereal (well, the right ones anyhow), Soup, Baked Potato, steak or chicken salad, Rice & chicken
  • Keep drinking the water

Remember-ALWAYS talk to your child’s pediatrician if they want to diet or weight loss train while playing sports. The wrong diet w/ high activity levels can cause their little bodies to prevent them from having optimal performance and nutrition.  

An athlete gains the best nutrition from the entire weeks meals combined. So even on non-game days, making sure they eat the right Carbs, Proteins as well as plenty of Calcium (to keep those bones strong under stress) and Iron (for best endurance)  

Girls & puberty-on their periods lose  a bit of Iron, so if you have a female athlete and you know her cycle-make sure she consumes enough Iron daily in her diet!

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Elle Bee

Thank you for sharing! This is really important because my boys like to snack on the junk inside of the house before practice and a game. I always have to remind them to eat healthy or they will sugar crash!

Erinn Sluka

Sure thing! Thanks.


Great tips and pictures and I will bookmark this as my son will be playing for the first time this year. If you have time stop by and link up at my WW linky

Jennifer Van Huss

Great tips and action shots!

Erinn Sluka

I agree! Tips really should be a part of amy sports recreation packet!

Erinn Sluka

Good luck!


This is really a great post with good tips for all ages. My sons played sports from a very early age right through college and diet certainly played a very important role in staying healthy and performing to the standards that they set for themselves.

Literary Winner

Sounds like a great recipe for success for any workout at any age!


So important to remember that children participating in sports need proper nutrition all the time! (As do other kids!)

Newlywed Survival

Excellent advice! As a former coach, I know how much this diet information is needed!

Chelsea Klassen

Great tips! Thanks for sharing

Lalia Frolick

Great list to give to those who attend sporting events on a regular basis! Will be sure to pass along to those I know who do so! Thanks for sharing!

Denise McDonuts

This couldn't come at a better time then today!
My daughter has her first softball game!

Thank you for the tips!

Athena Nagel

Great Tips!

Momma Lew

This is great information!! Thanks for sharing!!