Healthy Athletes

 

All athletes benefit when the body is optimally hydrated. This is not just a game day issue, but a daily priority.  To prevent dehydration, especially in hot, humid environments, athlete’s should be drinking
enough and often. Get your athletes off to the right start.
 Recommend drinking fluids 2 hours before a game or practice. Should drink between 10-20 0unces of fluid.
 During exercise. Weather game or practice water breaks shall be provided every chance.
 Athletes are encouraged to bring drinks. Water is the best source during physical activities
 Remind athletes spitting out fluids dose not replenish the body.
 Educate players about the importance of seeing what they pee. The goal is light-colored urine and lots of it.
 After activities Sports drinks are encouraged over water, because it tastes great, contain
electrolytes which may help to prevent cramping.
The food and beverages an athlete’s consumes before and after completion and practice is just as
important as what is consumed during an event.

 Snacks:

 Pretzels
 crackers
 fruits
Bananas, apples, oranges
 bagels
 granola bars
Beverages
 Water
 Gatorade or other sports drinks
 Fruit Juice
Not appropriate
 Soda or carbonated drink of any kind
 candy
 chips cakes cookies

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Pre-game meals:

The primary goal is to fuel the body for competition. The best strategy is to try and avoid foods
that are fried such as meats and potatoes. Instead choose foods that favor leaner protein and
carbohydrates such as breads cereals, and toast. Fats take longer to digest so high fat meals leaves the
athlete with a full, heavy stomach and no energy to perform at their best.
Additional food options for pre-game meals include:

 Turkey or ham subs
 fruit salad,
 frozen yogurt, Smoothies
 Eggs
 Waffles
 Ham
 Pasta with red meat sauce
 grilled chicken
 salads

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(Keep in mind the time of your athlete’s activities, athletes should not eat heavy meals within an
hour of their games and or practice.

Post-game meals:

Before your athletes sit down for a meal, they should begin to replenish their fluids and
carbohydrates immediately following a game and or practice. Sports drinks and recommended
snacks are a great way to keep them fit. This is usually the hungriest time for the athletes, some
good choices include:

 Steak
 Rice
 Green beans
 Corn
 Roast beef
 Mashed potato’s
 Salads

 Hamburgers
 Grilled chicken
 Baked potatoes
 Juice

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All foods are a recommendation for a healthy eating diet in young athletes. For young athletes to
train set and achieve goals, learn to work as a team and gives them a chance to shine. It is a time when
athletes want to perform at their best and put into play all the skills they have been working on over the
last few weeks or months.

For young athletes what they eat and drink before competition can make or break that important
moment. If they are properly fueled and hydrated they will have that competitive edge. Athletes that
have not met their nutritional needs met and are not fully hydrated may struggle to show just how great
they can be.