Youth sports nutrition
Fuel the day, not just the game.
For parents
Before activity
- Eat familiar foods.
- Include carbohydrates for energy.
- Add a moderate protein source.
- Start hydrated.
During
- Water is the default for routine activity.
- Use scheduled fluid breaks.
- Pack easy snacks for long tournament days.
- Avoid unfamiliar supplements.
After
- Replace fluids.
- Eat a balanced meal or snack.
- Include carbohydrates and protein.
- Return to the regular family meal pattern.
Simple options
- Banana and yogurt
- Fruit and a cheese stick
- Whole-grain sandwich
- Crackers with nut or seed butter, when allergy-safe
- Water and a balanced meal after play
Ask before using
Energy drinks, performance supplements, weight-loss products or restrictive diet plans are not routine youth-sports tools. Discuss individual nutrition needs, allergies or medical concerns with a qualified clinician or dietitian.
Parent rule: consistent meals, snacks, fluids and sleep matter more than a single “perfect” game-day food.
Primary guidance: USOPC performance nutrition | USDA MyPlate
Seeing SLMA Sports Medicine
Joseph Michael Garcia, MD
Primary Care Sports Medicine & Family Medicine
Joseph Michael Garcia, MD is a physician specializing in family medicine and sports medicine. Fellowship trained in sports medicine at the University of Alabama – Tuscaloosa, residency at LSU – Alexandria, and board certified by the American Board of Family Medicine. He cares for athletes of every age — injury evaluation, non-surgical treatment, concussion care, sports physicals, and return-to-play planning.
Call to be seen985-262-1639
SLMA Comprehensive Health Clinic, Houma605 Enterprise Drive, Suite B, Houma, LA 70360
Monday – Thursday: 8:00 AM – 5:00 PM | Friday: 8:00 AM – 12:00 PM
SLMA Sports Medicine | 985-262-1639 — General education only. Follow stricter league rules and your clinician's instructions. Coaches do not diagnose or treat injuries.
