One of the most important parts of being an athlete is eating right and providing your body with the proper nutrition it needs. Consistent healthy foods are a necessity for any athlete. A well-balanced diet should be followed daily. Even when you’re in off-season, keeping your body in great shape should be a priority.

Sticking to a healthy diet is essential to playing well. On game day specifically, having a meal plan is one of the best things you can do for yourself. Including a mix of nutritious snacks and meals can keep you energized and ready to go before, during, and after the game.

Pre-game

They say breakfast is the most important meal of the day. For an athlete, it’s even more so. If you have an early game, skipping breakfast is going to be detrimental to your health and performance. When you eat breakfast is a factor. Ideally, you will sit down to eat about three hours before your game. Remember to fuel up with protein, carbs, and fruits. You can’t go wrong with eggs, some whole wheat toast, and sliced fruit. Wash it down with some Vitamin-C packed orange juice or low-fat, fat-free milk. Voila! You have a healthy, energy-filled breakfast.

Equally as important, if not more so, is hydration. Staying hydrated throughout the day is vital to everyone, not just athletes. Drinking water periodically prevents dehydration and cramps. You don’t want to suffer from dehydration leading up to, during, or after the game. It will negatively impact your performance.

If the game is in the afternoon, not only are you going to need a hearty breakfast, you’re also going to need a substantial lunch. Similar to breakfast, protein and some carbs are what you’re looking for. A sandwich with some sliced deli meats on whole wheat bread is a quick and easy option. Pair that with some vegetables and wash it all down with, you guessed it, more water.

Leading up to the game, a light snack about an hour before is okay. Don’t eat for the sake of eating, but if you feel like you need a bit of a boost, some smart choices include fruit, granola, or string cheese. You’re looking for something that your body will digest quickly.

Fatty foods are your enemy. Not just because they are unhealthy, but foods higher in fat take longer to digest. They can make you feel sluggish. The last thing you want to be at game time is tired.

During the game

Once the game begins, the number one thing you need to be conscious of is staying hydrated. Do your best to drink at least a half cup of water every 15 to 20 minutes. Because you’ll be losing fluids from sweating, frequently drinking water is a requirement. Stick to water if the game only lasts around an hour. Any athlete who is playing for longer than an hour may want to consider switching from water to a sports drink at times to keep healthy levels of electrolytes.

As far as food is concerned, you shouldn’t plan on eating during the game. Water and sports drinks should be enough to get you through. If you do need something, follow the same approach as you would if you were having a snack right before the game: something light and easily digestible.

Post-game

It’s become common practice in youth sports for a parent to supply a post-game snack for the team. Too often though, these snacks consist of chips, sugary drinks, and other junk food. While these may taste good and the kids will surely be happy eating them, there are better alternatives to junk food.

Chocolate milk is an amazing post-game choice. It has carbs and protein. The two things a tired athlete needs most. Carbs provide some energy and protein helps repair muscles. A potassium packed banana is another great alternative, as is low-fat yogurt. Do your best to eat this snack about 15 to 30 minutes after the game. Your muscles are looking for nutrients. If you wait too long to give it to them, you’ll start to feel groggy.

The game is over. The day is coming to a close. It’s time for dinner. Incorporate as many of the five major food groups into your dinner as you can. It’s easier said than done, but a balanced dinner is the perfect way to end an active day.