It’s safe to say I’m officially a sports mom. In this past year, Damian has played football, basketball, baseball, soccer, gymnastics, and karate. Phew, it is exhausting. He’s the one who asked to participate and I would never force him to do any of these. Heck, I’ve tried to get him to stop some of them so he doesn’t get overloaded. What can I say? The kid loves to stay active! I’m sure having a football coach as a dad has a part in the desire to play. Athletes of all ages need to be sure to eat before and after being competing.
Make sure your child is drinking lots of water the day before and throughout the day of a big game or practice day. 9 times out of 10 I use one of these ice pack lunch containers. Snacks, lunch, everything. Having the ice pack in the lid is key! I have the entire set and can mix-and-match depending on what I make.
Here are some of our favorites snacks:
You want your child to eat around 2-3 hours before competing. Make sure what they eat is high in carbohydrates, low in fat, and contains a moderate amount of protein. Make sure they don’t overeat. Oh, and from personal experience curry is not a good pre-game meal. If your kid is like me they’ll be puking on the sidelines. Not fun.
- PB&J (good 30 min – 1 hour before).
- Yogurt Parfait(good 1 hour before). Make it with greek yogurt, granola, mixed fruit, and a few almonds.
- Black Bean Quesadilla. In a whole-wheat tortilla, fill with greens, black beans, salsa, and cheese. Serve with a cutie.
- Honey Oatmeal. Prepare oatmeal with honey, banana, and skim milk.
Try to replenish 30 minutes after a game or practice. Try to include some choices with protein into their post-recovery snack. For dinner, include lean protein to continue with aiding muscle recovery.
- Chocolate Milk. It’s the perfect ratio of protein and carbs for recovery. You can feel good about giving your child this special treat.
- Fruit. We love apples, blueberries, strawberries, oranges, watermelon, and pineapple.
- Frozen Grapes. Yes, this is fruit but frozen grapes need their own category.
- Fruit smoothie.
- Carrots and hummus.
- Butterfly Snack Packs (perfect for when you have snack mom duty)
- Trail Mix. We love to make our own or grab some from the bulk section at our favorite supermarket.
- Protein Popsicles. Make them at home and customize the flavors to your liking.
- Apple Chips.
- Dried fruit. We like the ones without added sugar.
- Frozen banana dipped in dark chocolate.
- Half a sandwich.
- String cheese wrapped inside deli turkey or ham.
- Granola Bars. Damian loves Z-Bars and Whole Grain Fig Bars.
- Frozen Yogurt Tubes
Lastly, if your kids are super active, then you should encourage them to have a snack before bed that includes protein. This will help with the quality of their recovery while they sleep so they have the energy to do it all over again the next day.
Do your kids play sports? What are their favorite game day treats?