Stop Undereating for Game Day Success
Why fueling matters more than you think

As a middle school basketball coach and someone who grew up living off Purple Skittles before practice, I’ve seen firsthand how youth athletes often eat and drink like they’re trying to make game-day performance harder.

Mouthfuls of chips and candy, chased down with a soda or neon-colored sports drink, is a recipe for sluggishness, not success. And while I do my best not to judge—I’ve been there—if young athletes want to perform at their best, it’s time they start eating like it.

Not just 30 minutes before tip-off, but throughout the entire day.

Here’s what an ideal game-day eating plan might look like for a young athlete with a 5 p.m. game on a typical school day:

Breakfast is the most important meal to start the day strong. Try scrambled eggs with fruit and whole milk, a yogurt bowl with a scoop of protein and berries, or a fruit smoothie blended with whey protein.

Lunch, about five hours before game time, should include a solid balance of protein and complex carbs. A turkey sandwich on sourdough bread with veggies, ground meat with rice and steamed vegetables, a salad with hard-boiled eggs and a healthy dressing like avocado or olive oil can go a long way. Check out Primal Kitchen for healthy dressings.

One hour before the game, keep the snack light and energizing. Options like a banana with peanut butter, an apple with honey, celery with almond butter, or coconut water for hydration work well.

Pack simple, portable options during breaks or passing periods to keep energy levels steady. A homemade trail mix with nuts and dried fruit, beef jerky, grass-fed meat stick, and fresh fruit are all great choices.

Fueling properly on game days can help young athletes tremendously. It starts with having a plan and packing the day before, not the morning of. This likely means taking some time on Sunday to prepare for the schedule ahead.

When young athletes fuel properly, they feel the difference with better focus, more energy, and improved performance. Let’s help them build habits that support their goals.