Stories & Press
Koomba · 2026-07-30 · By The Koomba Team
How to Fuel for Game Day: A Youth Athlete's Nutrition Timeline
A simple, hour-by-hour game-day fueling guide for young athletes: what to eat before, during, and after to compete and recover well.
Game-day nutrition is simple when you time it right: fuel up with carbohydrates in the hours before, top off during long or hot events, and refuel with carbs plus protein and fluids right after. Here's the timeline.
Key takeaways
- Carbohydrate is an athlete's main fuel. The hours before competition are for topping off energy stores.
- For efforts longer than about an hour, 30-60 g of carbohydrate per hour helps maintain energy.
- After competing, pair carbohydrate with 15-25 g of protein within about two hours to recover.
- Rehydrate with about 16-24 oz of fluid for every pound of body weight lost.
What should an athlete eat in the hours before?
Eat a familiar, carbohydrate-rich meal a few hours before competition, with some protein and low fat and fiber so it digests easily. Keep sipping water. And nothing new on game day: practice your pre-game meal in training first.
What about during the game?
For most short events, water is enough. For efforts longer than roughly an hour, or in the heat, aim for about 30-60 g of carbohydrate per hour (a sports drink, fruit, or chews) to keep energy steady, per joint guidelines from the American College of Sports Medicine and the Academy of Nutrition and Dietetics.
How should athletes refuel after?
Recovery starts right away. Sport nutrition guidelines suggest carbohydrate plus about 15-25 g of quality protein in the first couple of hours after hard exercise to restore energy and repair muscle, and drinking about 16-24 oz of fluid per pound of body weight lost. Simple options like chocolate milk plus a snack work well.
How do you make it stick?
The best fueling plan is the one an athlete actually follows. A Koomba nutrition coach helps young athletes build a game-day routine that fits their sport and their life. See what we do. One note: these are general sport-nutrition guidelines, not a pediatric prescription. Individualize with a qualified sport dietitian.
Common questions
Should young athletes carb-load? For most youth events, no. A normal carb-rich meal beforehand is enough.
What about supplements? Food first. Consult a professional before any supplement.
