Game Day Nutrition
What your kid eats before and during a game directly affects performance. A player who runs out of energy in the 4th inning probably didn’t fuel right.
Game day eating plan
| When | What | Why |
|---|---|---|
| 2–3 hours before | Full meal — grilled chicken, rice, vegetables, water | Complex carbs for sustained energy |
| 1 hour before | Light snack — banana, granola bar, half a PB&J | Top off energy without feeling heavy |
| During the game | Water every inning, small snack between at-bats if needed | Stay hydrated, maintain blood sugar |
| After the game | Protein + carbs within 30 min — chocolate milk, turkey sandwich, fruit | Recovery and muscle repair |
What to avoid
| Avoid | Why |
|---|---|
| Heavy, greasy food before games | Slow to digest, causes sluggishness |
| Sugary sports drinks before games | Sugar crash mid-game |
| Energy drinks | Never for youth athletes — too much caffeine |
| Eating right before first pitch | Nausea, cramps |
Pack the cooler the night before. Water bottles (frozen overnight), fruit, granola bars, PB&J, and a recovery snack. Good decisions happen automatically when the cooler is packed.