Whether your kids are in summer sports or play throughout the school year, we’re sure you’re always worried about them getting the right nutrients before a game. Is a snack enough, or should they eat a heartier meal? Are sports drinks appropriate for small kids, or is another liquid more hydrating? What kids eat and drink can impact these active experiences, so it’s normal to wonder if you’re doing it right.
Fueling physical activity for kids can range from simple to complex depending on a variety of factors like the level and duration of activity, as well as the weather. Proper hydration is a good place to start. Then, for kids who are more competitively involved in sports, take a look at meals and snacks leading up to big games as well as practices. Whatever your needs are, keep reading to learn more about the ideal sports nutrition for kids—from proper hydration to game-day fuel.
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Dana Peters, RD
Dana is a writer and registered dietitian specializing in family and kids nutrition living in the Chicago suburbs.
Should My Child Drink a Sports Drink Before a Game?
Marketing may have you thinking otherwise, but the truth is: Most kids do not need sports drinks. Beverages like Gatorade were designed for elite athletes to replenish energy and electrolytes when they were intensely playing sports for long periods of time. It’s rare for kids playing youth sports, especially for younger kids, to reach the kind of intensity that really calls for the added sugar and electrolytes of a sports drink.
It’s not to say kids aren’t sweating and, in turn, losing electrolytes while being physically active, but rather that what’s lost can be easily restored with plain water and thoughtful snacks—even when it’s hot outside. So, let’s get into the best practices for game day.
Water is always a great go-to (fill up that water bottle!), but it’s not the only option. In fact, research shows that dairy milk is actually more hydrating than water. Thanks to its natural balance of carbohydrates, protein, and electrolytes, milk stays in the body longer and promotes better fluid retention—making it a smart choice for active kids and tired parents alike. Plus, it contains 13 essential nutrients, including calcium, vitamin D, and complete high-quality protein that support strong bones, muscle function, and overall growth1. Whether you’re reaching for regular, chocolate, or lactose-free milk, you’re still getting those same powerful health benefits. It’s a simple, nutrient-rich way to keep the whole family fueled and hydrated throughout the day.
Kids Nutrition for Sports Practice and Everyday Activity
When it comes to sports practice days or days simply spent playing outside, focus on providing a well-rounded diet and maybe some extra water or dairy milk. Being consistently well-nourished and well-hydrated helps kids perform at their best. So, what does this look like?
Follow a Meal and Snack Schedule
First off, follow a meal and snack schedule so your child knows they have an opportunity to fuel up at expected intervals throughout the day. This helps curb both over- and under-eating while keeping hunger at bay.
Make Liquids Available Throughout the Day
Second, make sure liquids are available throughout the day and encourage them to take small sips regularly. When the body is hungry or thirsty, it’s much harder to keep up with physical activity.
Offer a Healthy Mix of Food Options
Offer a mix of healthy protein choices, fruits, vegetables, whole grains, and dairy foods. Keep in mind that kids need a variety of nutrients to fuel them for exercise as well as to support their growth and development. Try not to get too hung up on one food or food group, but instead aim to get an assortment of foods over time.
What Should Kids Eat on Game Days?
Fueling for a successful game day often starts the night before. Do your best to ensure your child has a nutritious and filling meal the night before to make sure their energy levels are up for the next day. Don’t force them to eat, but maybe use it as an opportunity to serve something they really enjoy! And, again, make sure to keep them hydrated, especially by offering milk since it hydrates better than water and provides nutrition on top of hydration (yes, even chocolate milk!).
About three to four hours before the game, serve a meal or snack focused on carbohydrates and protein. Some suggestions include:
Oatmeal with dairy milk, almond butter, and banana
Peanut butter & jelly sandwich, apple, and a glass of milk
Yogurt with blueberries and granola
If possible, avoid high-fat foods such as pizza, fries, or donuts. Fat slows digestion and may make your child feel sluggish. Additionally, keep sugary snacks and drinks at bay. While sugar will provide a surge of energy, it also comes with an unwanted crash.
One Hour Before Game Time
Roughly an hour before the game, serve a snack with simple carbohydrates to give your child a boost of energy. Try:
Fruit (apples, bananas, mandarin oranges, etc.)
Pretzels or crackers
Granola bar or bites
After the Game
After the game, your child may or may not want a snack depending on their activity level. If they are looking for something to eat, make sure to offer carbohydrates to replenish energy and some protein to aid in muscle recovery. Some examples include:
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Milk makes key contributions to the vitamin and mineral adequacy of the U.S. population. Milk is the leading food source for 9 essential nutrients in children 2-18 years of age: calcium, phosphorus, vitamin A, vitamin D, vitamin B12, riboflavin, niacin, pantothenic acid, and protein. Keast, D.F., V.; Nicklas, T.; O’Neil, C., Food Sources of Energy and Nutrients Among Children in the United States: National Health and Nutrition Examination Survey. Nutrients, 2013. 5(1): p. 283-301. O’Neil, C.E., T.A. Nicklas, and V.L. Fulgoni, 3rd, Food Sources of Energy and Nutrients of Public Health Concern and Nutrients to Limit with a Focus on Milk and other Dairy Foods in Children 2 to 18 Years of Age: National Health and Nutrition Examination Survey, 2011(-)2014. Nutrients, 2018. 10(8).↩︎
This post contains a sponsored inclusion of Gonna Need Milk, but all of the opinions within are those of The Everymom editorial board.
