Your teen athlete’s performance doesn’t just depend on practice—it depends on fuel.
What they eat before and after a game or practice has a direct effect on their energy, recovery, focus, and even mood. As fall sports pick up intensity—football, soccer, swimming, golf—it’s time to sharpen the nutrition game too.
Here’s a simple breakdown of what to eat and when, so your athlete performs and recovers like a pro.
🍌 Pre-Game Fuel: Energy Without the Crash
Your teen’s body needs fast, digestible energy before competition—but not the kind that spikes blood sugar and crashes mid-game. Timing matters too.
Ideal Pre-Game Timing:
- 2–3 hours before: A full, balanced meal
- 30–60 minutes before: A light snack (if needed)
Best Pre-Game Foods:
- Complex carbs: whole grain toast, oatmeal, brown rice
- Lean protein: turkey slices, eggs, Greek yogurt
- Fruit or veg: banana, apple, carrots
- Hydration: water + optional electrolytes (if hot or long-duration)
❌ Avoid: Heavy fats, greasy foods, energy drinks, or anything they haven’t eaten before game day (risk of stomach upset)
🥗 Post-Game Fuel: Repair and Rebuild
After exertion, their body is craving nutrients to recover. The window within 30–60 minutes post-activity is key for muscle repair and glycogen replacement.
Best Post-Game Foods:
- Lean protein: grilled chicken, protein smoothie, tuna, eggs
- Healthy carbs: sweet potatoes, pasta, fruit
- Hydration: water, chocolate milk, or low-sugar sports drinks
- Electrolytes: bananas, leafy greens, oranges, or supplement tablets
Recovery meals should feel hearty but clean—nothing that bogs them down or delays muscle repair.
📘 Want More Support? We’ve Got You.
We’ve written an entire guide just for parents who want to support their athlete’s nutrition the right way—without overwhelm or guesswork. It’s filled with sample meal plans, prep tips, snack ideas, and sports-specific fueling strategies.
And for teens who want to take ownership of their performance, we’ve created a teen-focused version of the book, written in their language with grab-and-go ideas, daily trackers, and confidence-boosting hacks.
👉 Check out our full nutrition guides for parents and athletes on the Tough Teen Athletes website or inside our resource library.
💡 Final Word:
You don’t have to be a nutritionist to fuel like a champion.
A few smart food choices before and after practice can change the way your teen trains, recovers, and competes. And when they feel strong from the inside out? That’s when the magic happens.
