I spend a lot of time talking about what to eat, but something that often gets overlooked is when to eat. And for youth athletes trying to train hard, grow, and recover well, food timing can make a significant difference in energy, performance, and sleep.

Here are a few important guidelines to consider:

Do your best to eat within a 12-hour window. That means if you have breakfast at 7:30 am, aim to have your last bite of food at 7:30 pm. I understand that this won’t be possible every day, especially with late game and practice times, but for most days, aim to consume food and non-water drinks within a 12-hour range. This will allow the body to rest, recover, and reset when you aren’t eating (mostly overnight).
*For reference, the average American adult has a 16-hour eating window, meaning their digestive system rarely gets a break.

The second time frame that comes up is before a training, practice, or game. If your schedule allows, eat a balanced meal 2–3 hours before you train. Include carbs (for energy), protein (for your muscles), and a bit of healthy fat. If you are short on time, go with a lighter snack like a smoothie, a banana with nut butter, or a piece of fruit with a handful of trail mix 30–60 minutes before.

The next time frame is after training. This time proves to be essential for growing athletes, and getting in quality protein within one hour after training can help with muscle growth and recovery. A protein shake, a turkey sandwich, or Greek yogurt with berries are great options. 

Lastly, before bed. This one’s big. Try to finish eating at least 2 hours before bed. Going to sleep on a full stomach can interfere with your deep sleep, and recovery depends on good sleep. Avoid big, heavy meals late at night. If you do get home late, a light snack like you would have close to before a game would work. 

When you eat plays a big role in how you train, grow, sleep, and recover. Build habits that support both your performance and your long-term health. Timing isn’t everything—but it’s a powerful piece of the puzzle.