Fueling for Activity 

The Right Fuel at the Right Time:

3-4 hours before activity:

Before games, aim for foods that give sustained energy and have all macronutrients (carbs, protein, fat)
Choose complex carbohydrates, add serving of protein, and fats and fiber.

Examples:

• Pasta with chicken

• Toast with eggs

• Rice with turkey or grilled chicken

• Bagel with cream cheese and greek yogurt

• Quesadilla with cheese and chicken
  
  

1-2 hours before activity:

If it’s been a while since your child last ate, offer a snack or small meal 1–2 hours before activity. Focus on easy carbohydrates and proteins that provide energy.
Remember fuel is for the body and brain. Young athletes have a hard time staying focused if they haven't eaten. 

Examples:

• Fruit (banana, grapes, mandarin) + beef jerky

• String cheese + whole grain crackers

• Greek yogurt tube + pretzels 

• Half turkey and cheese sandwich 

• Trail mix

• Applesauce pouch + peanuts

During activity (over 60 minutes):

For practices or games lasting longer than an hour, small amounts of quick energy can help kids stay focused and avoid getting tired.

Examples:

• Sips of sports drink

• Banana slices

• Orange or mandarin pieces

• Applesauce pouch

• A few gummies or fruit snacks

Within 30 minutes after activity:

Offer a snack with carbohydrates and protein. This helps refill energy stores and supports muscle recovery.

Examples:

• Chocolate milk

• Greek yogurt with fruit

• String cheese and fruit

• Yogurt drink + granola bar

• Turkey and crackers

About 2 hours after activity:

Aim for a balanced meal with carbohydrates and protein to fully support recovery and refill energy.

Examples:

• Chicken, rice, and vegetables

• Pasta with meat sauce

• Tacos with beans or lean meat

• Stir-fry with rice and protein

• Sandwich with fruit and milk

• Throughout the day:
  Eating small amounts of protein every 3–4 hours helps support muscle growth and repair.
   

• Stick with familiar foods:
  Avoid trying new foods on game days, choose meals and snacks your child already tolerates well.