teen athlete nutrition
teen athlete nutrition

What To Feed Your Student Athlete Before & After The Game

Posted on July 19, 2019 by Nick Parkinson, M.Ed., AT, ATC, TSAC-F

Parents, you know how important it is for your student athlete to be well rested, well fueled and well hydrated. Just like a car needs gas, their body needs food. So, whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.

Pre-Training Nutrition

The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in, and not a just quick sugar rush.

Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance so they have time to digest before their practice or game.

To ensure proper digestion while fueling up, follow these tips:

  • If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.
  • Have a little time to spare? You could try a brown rice bowl with sauteed vegetables or a cup of oatmeal topped with fruit.

Either way, carbs will fuel your child's body to help them perform well.  

Post-Training Nutrition

After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but fats are actually a crucial component in building muscle and recovering.

After an athletic event where they worked out strenuously, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole wheat pita, or even a smoothie.

Don't Forget To Hydrate 

Regardless of the intensity of the workout, it's important to keep your child hydrated before, during and after.

They should top off water intake approximately two hours before any physical activity and continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to mix it up with natural flavors, try infusing water with fruits and/or veggies.

Want to learn more? Our sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, we can give your athlete a unique game plan.

Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.

Categories : ParentWell

Cookie Consent

We use cookies to improve your web experience. By using this site, you agree to our Terms of Use. Read our Internet Privacy Statement to learn what information we collect and how we use it.

Accept All Cookies