Game Day Nutrition: How to Help Your Kids Perform Their Best

Navigating youth sports nutrition can feel like a challenge, especially when you're trying to balance healthy eating habits with your kids' busy schedules. Practices, games, and tournaments are demanding, and after all that work, it’s easy to understand why kids might not be interested in eating healthy foods…let alone eating at all! But, as parents, we know how important it is to give them the best chance for success. And that’s where sports nutrition expert Kelsey Poulter comes in.

Kelsey, the founder of Next Level Athletes, has a passion for helping athletes of all ages unlock their full potential through smart, practical nutrition. While she works with elite athletes, her insights are just as valuable for youth sports. Her "4-2-1-0" game day nutrition plan is an excellent guideline, one that’s perfect for helping kids perform at their best. This framework is more of a goal to work toward…something to strive for as you support your child’s athletic journey.

In this issue, we’ll break down Kelsey’s recommendations for youth sports nutrition and why following a simple structure can help our kids thrive in their sports…whether it's soccer, football, basketball, swimming, or anything else. Remember, these are not rigid rules but flexible guidelines to help fuel their bodies and maximize their performance.

The Power of Proper Nutrition

We all know that getting kids to eat healthy can be tough. Whether they’re picky eaters or simply not hungry, encouraging them to fuel up right before a game can be a challenge. Kelsey often compares proper nutrition to fueling a car. You wouldn’t drive a car on an empty tank, and it’s the same with the body…if our kids don’t fuel up, they won’t be able to perform to their full potential. While it’s tough to get it perfect every time, these guidelines are about giving them the best chance to succeed when it counts.

Kelsey’s “4-2-1-0” framework is a simple, flexible approach to help guide your kid’s nutrition leading up to and during the game. Here’s what the framework looks like:

1. Four Hours Before the Game: The Power Plate

In an ideal world, four hours before a game, your child would enjoy a balanced meal known as the Power Plate. This meal should include:

• 50% complex carbs (such as oatmeal, whole grains, or sweet potatoes)

• 25% lean protein (chicken, turkey, or plant-based proteins)

• 25% fruits and vegetables (try to aim for at least two colors…carrots and apples, for example)

• Healthy fats (avocado, nuts, or olive oil)

This is the ultimate goal, but we know that it can be hard to get kids to eat this balanced of a meal before a game. Ideally, the carbohydrates will help top off their glycogen stores (their energy tank), while protein aids in muscle recovery, and healthy fats help sustain that energy for longer periods. However, don’t stress if it’s tough to get everything perfect…just strive for balance, and your child will benefit.

2. Two Hours Before: The Pre-Game Boost

If it’s tough to get a full meal in four hours before the game, Kelsey recommends a lighter, high-carb snack two hours before the game. This is a great time to focus on easy-to-digest carbohydrates, such as:

• Granola bars with fruit (Larabars or That’s It bars are good)

• A banana with crackers or a bagel

• A small sandwich with turkey or peanut butter (keep the fats low)

Aiming for 50-60 grams of carbohydrates here is a solid target to aim for. While it may not always be realistic to get this snack in, having a carb-heavy option on hand can give your child a nice energy boost as they head into the game.

3. One Hour Before: Hydration Time

In the hour before the game, the focus should shift to hydration. We all know how easy it is to forget to drink water throughout the day, but Kelsey stresses that proper hydration—especially with electrolytes—can make all the difference. Aiming for 12-20 ounces of water an hour before the game is a great target, and for athletes who sweat a lot, adding in a salty snack like pretzels or a sports drink can help maintain their electrolyte balance.

This one is easier to control, so if hydration’s been lacking, try to get this in the hour before the game.

4. During the Game: Keep Fueling

It might sound surprising, but eating during the game can be crucial…especially for longer games or tournaments. Keeping energy levels up ensures your child doesn’t run into that dreaded “wall” later in the game. Simple, easily digestible snacks like:

• Gummy snacks

• Apple sauce squeeze

• Pretzels

• Half a banana

During a game, they’ll be using up their stored energy fast, so keeping some fuel on hand will help them maintain energy throughout. It's about doing what works for your child, and this could be trial and error to find the best fit.

Post-Game Recovery

After the game, don’t forget to replenish! While it’s easy to skip meals when kids aren't hungry or ready to eat, getting in a good recovery meal is essential. Aim for a meal with:

• Carbs to replenish glycogen stores

• Protein to help muscles recover

• Healthy fats for sustained energy

• Fruits and veggies for vitamins and minerals

The goal is to help their bodies repair and recover quickly, so they’re ready for the next game or practice.

Adjusting for Specific Sports

Every sport has its own challenges when it comes to fueling properly, especially in tournaments or multi-event sports like swimming or running. If your child is participating in events with short breaks in between, Kelsey recommends the One to One Rule: for every minute between events, aim for an equal number of grams of carbohydrates. For example, if there’s 30 minutes between events, aim for 30 grams of carbs. It’s a good rule of thumb for any situation with less time to refuel between games.

The best way to see if this nutrition plan works for your child is by practicing during practices. Encourage your child to experiment with different meals and snacks to see what feels best. Like with any aspect of sports, finding what works for their body is key. These guidelines are meant to be flexible and adapted to their needs.

As parents, we want the best for our kids, and fueling their bodies the right way will give them the best chance to succeed in sports. While it may be tough to always get everything perfect, striving for a balanced, thoughtful approach to nutrition will help them perform at their best, recover better, and keep improving.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.