An athlete's performance doesn't depend on some magic elixir swallowed just before the game. It depends upon his or her everyday nutritional intake and sensible eating practices just before exercise. To supplement energy reserves, says Nancy Clark, a registered dietician and the author of Nancy Clark's Sports Nutrition Guidebook, the meal should be high in carbohydrates and low in fat and protein. Protein is a poor source of immediate energy, and it contributes to dehydration. It should be a very small part of the pregame meal.
Fatty foods take longer to digest than other foods and can cause stomachaches during a game.
The timing of the meal is as important as the menu. Clark recommends that young athletes eat a small meal about two or three hours before strenuous exercise. Kids who are hungry before game time can eat a snack. Try rice cakes, crackers, low-fat yogurt, fruit, or a dry bagel. After the game, kids should continue to eat plenty of high-carbohydrate foods to replace depleted energy sources.