| Pre-Game Snacks Good Pre-Game Snacks for High School Athletes before High Intensity Sports When you’re getting ready for high-intensity activities such as soccer, basketball, or lacrosse, having the right … Grapes – fresh grapes are great. What you eat before, during, and after a game can affect the way you perform. 9 Easy and Portable Pre-Game Snacks for Athletes. 35 / 40. FIBER Bananas – cut in half for younger kids so they can peel them quickly, Orange – have them sliced up so kids don’t have to spend time peeling them. Buy it plain or with added fruit. Jerky is high in protein and sodium, which can keep you from cramping if you're sweating buckets, and the fruit will be rich in carbs, the fuel that powers you through workouts. Grains, such as pasta or crackers, are … You need healthy, clean, and high protein foods before you go into a game … "A banana is great," says Erica Giovinazzo, MS, RD, who coaches at CrossFit Brick in New York City. | Tyson® Any’tizers Chicken Chips! Sports nutrition and energy bars are great because they take the thinking and the prep time out of the equation and give you a portable, non-spoiling meal specifically designed to fuel you for sport. But with dozens of brands and flavors to choose from, you can experiment and find what works best for you. Here are some great ideas: With any snacks on game day, think about foods that are first of all, healthy. Milk, particularly chocolate milk, and water are good choices. Sports Nutrition Bar. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes… | Pre-game snacks should be easily digested carbohydrate or perhaps a little fat a protein. | If you're too low on sodium, you're more likely to cramp. Cheddar … Granola bars. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with … And they should be light enough to be eaten at least 30 minutes before a game … Ensure they are drinking plenty of water. Apple and orange slices. by lnetwork | Feb 6, 2018 | Blog | 0 comments. Marinated Cheese with Peppers and Olives. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. … RELATED: 9 Easy and Portable Pre-Game Snacks for Athletes. However, they should be more focused on keeping your team hydrated. Sweetwood 2 oz FATTY … Athletes such as football players need a wide range of foods to get the protein, vitamins and minerals … "I'm a big fan of peanut butter and honey sandwiches on whole grain bread," says Tavis Piattoly, MS, RD, who works with the New Orleans Saints and New Orleans Pelicans. If their next big meal is quite a wait away, be sure to give them post-game snacks. Since they don't take long to digest, sports drinks will be in and out of your stomach faster than the solid foods on this list. STACK connected with dietitians who work with the Houston Texans, New Orleans Pelicans, New Orleans Saints, Boston Cannonsâand othersâfor their suggestions on simple pre-game snacks that meet those requirements. That’s not all bad: eating small, frequent meals can fuel your body for quality workouts and good health.Active people tend to get hungry every four hours. 9 Easy and Portable Pre-Game Snacks for Athletes. The Concerning Effects of Synthetic Chemical Dyes In Our Food, Why Your Gut Might Be the Most Important Part of Your Body, 3 Foods That Belong on Your Shopping List (and 3 That Don't), 5 Healthy Stuffing Recipes for Turkey Day, The Performance Boosting Benefits of Pumpkin, Get Faster for Any Sport With This 12-Week Speed Workout. Make your own trail mix with almonds, peanuts, cashews, pumpkin seeds, walnuts, dried … | But eat too much, too close to game time, and your pre-game meal may wind up on … Based on the above, your diet throughout the day of a competition should consist of good sources of fat (olive oil, avocado, … The best snacks for young athletes are portable and can stay fresh for hours inside a locker or backpack. STACK connected with dietitians who work with the Houston Texans, New Orleans Pelicans, New Orleans Saints, Boston Cannons—and others—for their suggestions on simple pre-game snacks … These are packed with whole grains, nuts, and sometimes dried fruit. Don’t serve to kids under age 5. The Best Pre-Game Foods | Livestrong.com Mix them with a source of simple carbs, like dried fruit, granola or even bits of pretzels, and you've got the ideal combo. Avoid salty foods that will dehydrate them rather than rehydrate. Sports nutrition bars are great because they take the thinking and the prep time … Here's Why. Favorite snacks in this category include: Whole grain peanut butter crackers Whole … But remember, there’s a big difference between energy drinks and sports drinks. But eat too much, too close to game time, and your pre-game meal may wind up on your shoes (or in a nearby trash can). They’re met to give you fuel when your tank is on empty. 12 Must-Have Items in the Athlete's Gym Bag, The 7 Best Nuts for Your Health and Performance. Athletes should avoid fatty foods before a game. Yes, your hunger might be gone, but the type of energy you are creating by eating these snacks is killing your performance. March 2020. ENERGY Your best bet is to eat a pre-game snack about half an hour before you step onto the court or field to top off your energy stores, helping you power past opponents in the closing minutes. PRE-WORKOUT NUTRITION However, it will not supply all the energy needed. | The only drawbacks? Here are some great pre-game snack ideas: Nuts, like almonds, cashews, and peanuts, provide protein and healthy fats. Game-day snacks for your team should be easy and portable. Make an unwise decision such as overeating before a game or consuming food with too much fiber can lead to cramps or worse, have you running off the field to find the nearest bathroom. Add your own fruit or granola for a perfect snack. STACK offers nine expert-approved choices for athletes. Easy and Portable Pre-Game Snacks for Athletes Easy and Portable Pre-Game Snacks for Athletes: Any athlete that knows what they are doing knows that they cannot perform their best without eating properly. Other ingredients you may want to throw in the mix to give them that delicious salty-sweet combo are dark chocolate, cocoa nibs, peanut butter chips, and chocolate chips. https://www.bonappetit.com/recipes/slideshow/football-food-30-recipes They’re met to give you fuel when your tank is on empty. July 2020. | "The athlete has the opportunity to be creative here by mixing and matching their favorite ingredients," says Piattoly. Fruit. PROTEIN Your email address will not be published. It's a simple twist on a modern favorite that will stay fresh in your bag all day long. —Colleen Vrooman, Waukesha, Wisconsin. High-sugar foods may cause your blood sugar to drop quickly during exercise. Pumpkin Pie vs. Apple Pie: Which Is Healthier? If you have only an hour or two prior to play, but your stomach is grumbling, choose a small meal with just 150 to 300 calories. PEANUT BUTTER | Top off your fuel tank before practice or a game. ", Toss a bottle of coconut water in your gym bag before you leave for school, then down it an hour before practice starts. "If an athlete is heading right out to the field with little time between classes and practice or a game, I recommend a high carbohydrate snack with little or no fiber or fat," she says. Required fields are marked *. Bone Broth Breakdown: Should You Eat This 'Super' Soup'? Add a healthy carb, like a banana, apple, grapes, or melon slices or whole wheat crackers and cheese for optimal nutrition. "I usually recommend a combination of almonds, cashews, pumpkin seeds and walnuts (good fat and protein), mixed with dried cranberries and raisins along with fresh granola." COCONUT They can be expensive, and some have tastes or textures that are less-than-awesome. In today’s fast-paced world, it’s hard to find time to sit down to three meals a day – and easy to find yourself in a grab-and-go habit. Pregame Snack. That’s why sports drinks include electrolytes in their formula. You know you won't perform your best on an empty tank. Your email address will not be published. How Can I Avoid Injury So I Can Keep Playing As Long As Possible? Ideally, your snack will be portable and capable of staying good for hours inside a backpack or locker, since not every student-athlete has access to a refrigerator. New foods may cause stomach problems, such as diarrhea or stomach cramps. Taste of Home. And when you mix them with a source of simple carbs such as dried fruit, granola or bits of pretzels, you’ve got a delicious treat. "This is a great go-to for pre-workout because it's easily digested and increases your hydration," Giovinazzo says. Avoid foods high in fat, sugar, or fiber before you exercise. This is why it’s wise to know what pre-game, halftime, and post-game snacks are most advised. Fruit appears on this list quite a few times with other foods, but Nicoletti says you can chomp down on fruit by itself when you're prepping for a workout. All Natural, Chicken with no antibiotics ever this snack is perfect … "Coconut water is also high in potassium, which is important for muscle contractions.". The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. … "Take an orange, apple [or a] cup of grapes and a bag of jerky with you for that carb and protein mix. FRUIT Trail mix. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated. Here are some other great pre-game snacks: Similar to pre-game snacks, half-time snacks shouldn’t be too complex. SODIUM Your athletes will be hungry after their big game and need nutrients to replenish them. and again at noon, you’re likely to be hungry around 4 p.m. – or even sooner. The pregame snack should be high in carbohydrate, moderate to low in protein and very low in fiber and … Early Sampling: Which is Better? With more than 2 hours before game time, I suggest having a more substantial meal. “An athlete’s plate should be half full of starch, a quarter protein, and a quarter non-starchy vegetables. Nuts, like almonds, peanuts and cashews, provide protein and healthy fats. COCONUT WATER. You know you won’t perform your best on an empty tank. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Pre-Game Sports Snacks Help your child make it to half-time feeling strong: Fuel muscles with carbohydrates one hour before an athletic event or practice. Student athletes want delicious food, of course. Eat snack foods … POWER A good pre-game snack will give you easily digested carbohydrates (simple sugars, not complex carbs or fiber), and perhaps a little protein and fat. | Piattoly's other suggested ingredients include dark chocolate, cocoa nibs, whole grain cereal, peanut butter chips, chocolate chips, sunflower seeds and light popcorn. Another easily packed snack, pretzels are high in carbohydrates as well as sodium, which you lose through sweat. So, if you eat at 8 a.m. (never skip breakfast!) You know you won’t perform your best on an empty tank. If they’ve been sweating and it is very hot outside, players also need potassium and sodium. Some great options include: Topics: To make your own trail mix, combine almonds, cashews, pumpkin seeds and walnuts which are high in good fat and protein and mix them with dried cranberries and raisins or your favorite dried fruit. A pregame snack should be consumed 30 minutes to an hour prior to competition. Before a game… WORKOUTS And they should be light enough to be eaten at least 30 minutes before a game without feeling heavy in your stomach. Early Specialization vs. Apple or pear – cut into wedges and sprinkled with orange juice to prevent browning, Berries – most berries are fine except for cherries since the pits can cause a mess. And remember that they should be able to last while in a cooler for hours without spoiling. Is It Okay to Eat the Same Thing Every Day? A healthy diet will help to boost your athletic achievement, notes the U.S. National Library of Medicine. The snack-sized slices win over even the toughest critics. These will fill up the kids with fiber, vitamin C, and antioxidants. "The purpose is only to top off physical energy and to fuel the brain for mental focus." Pre-game snacks should be easily digested carbohydrate or perhaps a little fat a protein. SANDWICH SPORTS More people take care of pre-game hunger this way than you think. | 9 Foods You Didn't Know Have as Much Protein as Peanut Butter. Your precompetition meal should be high in carbohydrates and fluids. Your pre-game meal can help to supply your body with a significant amount of energy an athlete will need for an event. While it may not be quite as fun as a PB&J sandwich, fruit is always a solid choice for a snack. | | Athletes are usually coming off a three- to five-hour fast right before practice and will need calories to get through a longer practice.". Game-day snacks for your team should be easy and portable. STACK connected with dietitians who work with the Houston Texans, New Orleans Pelicans, New Orleans Saints, Boston Cannons—and others—for their suggestions on simple pre-game snacks that meet those requirements. Here are some of the best half-time snack suggestions: Immediately following a game or intense practice, athletes need lots of fluids to replace what they’ve lost to sweat. Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. High-fiber foods, such as whole grain breads and cereals, may cause gas and stomach discomfort. Get Recipe. | Perfect pre-game meals give young athletes the energy to … 10 Best Pre-Game Snacks for Your Young Athlete July 29, 2016 by Janis This post is sponsored by Come Ready Nutrition , a company that offers great tasting sports nutrition products for athletes, including great pre-game snacks. Pasta, pancakes and toast are good choices. High-fat foods take longer to digest and may cause stomach discomfort. But eat too much, too close to game time, and your pre-game meal may wind up on … "The combination of healthy fat and protein, along with the fiber from the whole grain bread, provides the athlete with the optimal combination of nutrients to keep [him or her] fueled for a longer workout. Fuel up with some protein bars that have no artificial sugars. For a refreshing treat, try frozen ones. WATER Make sure they’re fueling up with the right combination of nutrients before the game.