As our winter sport seasons have kicked off parents have asked me what are the best foods to feed their kids on game day. Here are some key points!
Pre-Game
You should start drinking water as soon as you wake up on game day. Clear urine is a good indicator you are properly hydrated! Pre game meals should include carbohydrates and children should aim to eat 2 hours prior to their game to reduce stomach upset.
Some pregame meal ideas include:
- Porridge with apple and cinnamon
- Spaghetti on toast with a fruit smoothies
- Toast with avocado, tomato and cheese with a glass of milk
- Scrambled eggs with cheese and tomato, toast and a piece of fruit
- Pancakes with fresh fruit and yoghurt
- Breakfast cereal with milk
Post game
Recovery foods should be consumed within 30 minutes of the game finishing and should include carbohydrates for energy and protein for growth and recovery. It can be tempting to go for takeaway but it’s important to limit takeaway options to special occasions.
Some fuelling snacks include:
- Bread, crumpets, english muffins
- Fruit
- Sandwich with cheese, peanut butter, honey or jam
- Breakfast cereal with milk
- Yoghurt or custard
- Milkshakes/flavoured milk
- Hot chocolate or milo
- Canned spaghetti or baked beans
Fluids
Water is the best choice for training and games, however sports drinks like powerade can be beneficial when physical demands are very high (high intensity over 45 minutes), on very hot days or during carnivals. Energy and fizzy drinks should be discouraged before during and immediately after games.
A good tip is to use your child’s favourite sporting hero and see if you can find what they like to eat as they have access to sport dietitans who help them develop strategies to use food to perform their best. For example Michael Ennis has 4 Weetbix and low fat milk with 2 sliced of whole grain toast with honey, plus a low day yoghurt with a piece of fruit for breakfast on game days.
Finally remember to eat from the 5 food groups daily as this helps support a healthy weight, your immune system and assists with your ability to participate in every day activities to your best!
To book in with our sports dietitian Jo Allan, call us on 4356 2588 or book online below!
Helping the Central Coast Feel Well, Move Well and Perform Well!