How Athletes Should Fuel Before Practice and Games

By Abe Hurtado, CSCS, USSF D, FRCms, Spooner Performance and Personal Trainer

If your athlete is balancing a packed schedule between sports and school, it can be hard to stay on top of their habits. But how an athlete fuels, hydrates, and rests is going to make or break not only how they feel and perform on the field, but also their endurance to get through a long day of working in the classroom and at practice.

I work mostly with soccer players, so a lot of what I advise relates specifically to the energy and physical demands that soccer requires. But the truth is, the same fueling and recovery habits apply no matter what sport you play.

Here is what I tell the families I work with about how to make sure athletes are fueling properly before practice and games.

Why Does Nutrition Matter for a Young Athlete’s Performance?

Nutrition matters because your athlete has to be properly fueled to perform at an optimal level, both in practice and on game day.

Food is fuel. If the tank is empty or filled with the wrong stuff, the body cannot do what you are asking it to do, no matter how talented the athlete is or how hard they are trying.

What Fueling Mistakes Do You See Young Athletes Make?

1. Not hydrating properly

The biggest mistake I see is athletes not hydrating properly. Athletes will show up having had basically nothing to drink all day, other than caffeine, then wonder why they feel sluggish and slow.

2. Eating the wrong macros

The other mistake I see a lot is athletes eating the wrong macros. Instead of higher quantities of protein and carbohydrates, a lot of young athletes are eating fried and fast food. This does not give them the fuel they need to perform, let alone stay energized through a full day of activity.

What Should an Athlete Eat Before, During, and After Playing?

I put together a simple breakdown for my athletes that covers this because nutrition can go in so many different directions. A few of the basics that I teach are:

• Training and game day, your meals should lean more heavily on grains and starches for quick energy. Be sure to add protein, fruits, and vegetables as well. A good plate ratio is 50% grains and starches, 25% protein, 25% fruits and veggies, and a thumb-sized portion of fats.
• Recovery and off-day meals should dial back the grains and starches and add more fruits and vegetables, since the body doesn’t need as much quick energy on days without training or a game. A good plate ratio would be 33% grains and starches, 33% fruits and vegetables, 25% protein, and a thumb-sized portion of fats.
• Hydration should happen consistently throughout the day, not just right before a game. Urine color is a simple way to check in. Clear to light means well hydrated. Dark or strong smelling is a sign it is time to drink more. To learn more about proper hydration, read: The Effects of Dehydration on Athletic Performance.
• Before activity, aim for simple carbohydrates and fluids about 30 minutes out.
• During activity, small snacks like a bar or two, paired with fluids and Gatorade, help maintain energy through a longer session or game.
• After activity, ideally within 1–2 hours, eat carbohydrates and protein. Be sure to hydrate properly since sweat losses add up over a long practice or game.
• Rest matters just as much as food. Aim for seven to eight hours of sleep, and try to limit screen time before bed. Schedule an hour before bedtime for a “cool down” period to get your body to decompress for the day. Try to keep your bedtime and wake time as consistent as possible to build up your body’s rhythm.

What Are Good Snacks for Athletes to Stay Fueled?

A good snack is one choice of carbohydrate, one choice of protein, and one choice of fat, all eaten at the same time instead of separately.

• Carbohydrates can be things like a granola bar, Nutri-Grain bar, fruit, chocolate milk, or a bagel.
• Protein options include yogurt, cottage cheese, tuna, beef jerky, or a protein shake.
• Fat can come from nuts, nut butter, cheese, avocado, eggs, etc.

Put all those together, and that might look like a peanut butter and jelly sandwich with an apple and string cheese, or a protein shake with trail mix and a granola bar. It doesn’t need to be complicated to work.

How Can Student-Athletes Manage Nutrition Around a Packed School and Practice Schedule?

Managing class, homework, and soccer practice can be tough. A few things I tell my student-athletes to keep in mind to help them prepare more easily are:

• Pack the night before. Bags, cleats, and food should all be ready to go so mornings are not a scramble.
• Pack for the whole day, not just lunch. If your athlete is going from school to practice to a car ride home, they need fuel to get them through all of it, not just one meal. Sometimes, they may even be in a scenario where they have to stay late after school for practice. Planning their meals and snacks ahead makes sure they don’t become sluggish throughout the day.
• Use a planner or agenda. Writing down your food schedule helps you stay on top of your fuel goals! When it can be tracked and checked off a to-do list, you are more likely to remember and build the habit over time.
• Build in time to decompress at night. Homework and packing done ahead of time leave room to actually relax before bed, which helps athletes reset for the next day instead of panicking before bed.

How Can Parents Help Young Athletes Build Healthy Habits at Home?

A whiteboard on the refrigerator with the week’s schedule, and time blocks to eat or hydrate, goes a long way. It gives your athlete a visual reminder of what is coming up, and it gives you an easy way to check in and help keep them on track.

If you are more of a digital calendar type of family, you can always set alarms throughout the day to remind you to eat a snack or hydrate as well.

Does an Athlete’s Nutrition Depend on Their Sport?

Everything above comes from what I see most often working with soccer players at the youth level, and the core principles apply broadly across sports.

That said, a football player and a soccer player are not going to eat the exact same diet, especially once you get into the specifics of macronutrient needs. If your athlete has more individualized questions, it is always worth talking to a nutritionist who can look at their specific sport, schedule, and goals.

In the meantime, focus on the fundamentals. Fuel consistently, hydrate throughout the day, rest enough to recover, and plan ahead so your athlete is walking into practice and game day prepared instead of scrambling.

Small, consistent habits add up to a much stronger season.