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Optimize Your Game Day Nutrition: A Guide for Young Athletes

Unlock your athletic potential with the 4-H Sports Nutrition Program! This comprehensive guide covers essential nutrition strategies to fuel your performance. Learn the calorie goals, the importance of carbohydrates, and fluid intake before, during, and after competitions. Discover practical tips for making healthful food choices, even in fast-food situations. Whether you're preparing for an event or recovering afterward, our tips on timing and nutrient balance will help you keep your energy and performance high. Get set to win with nutrition!

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Optimize Your Game Day Nutrition: A Guide for Young Athletes

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  1. Game Day Dining Jeopardy Winning with Nutrition 4-H Sports Nutrition Program

  2. On your mark, get set, go…100 Q: What is the calorie goal for a meal 4 hours before an event? A: 700-800 calories

  3. On your mark, get set, go…200 Q: Meals and snacks should be high in what nutrient group? A: Carbohydrates

  4. On your mark, get set, go…300 Q: What is the definition of a small meal? A: A small meal is defined as the amount of food that makes you feel comfortable.

  5. On your mark, get set, go…400 Q: How many hours before a competition do you want to be finished eating? A: 1-4 hours before competition or work out so you are not too full.

  6. On your mark, get set, go…500 Q: How much fluid should you drink before an event? A: Drink at least 2 cups of fluid 1-2 hours before the event and another 1-2 cups of fluid 15 minutes before the event.

  7. Keep the Pace…100 Q: How often should you drink fluid during competition? A: Every 10-15 minutes

  8. Keep the Pace…200 Q: For endurance sports lasting greater than 60 minutes, what should you eat or drink? A: A lightly sweetened carbohydrate drink (sports drink) or high- carbohydrate snack

  9. Keep the Pace…300 Q: Name two high-carbohydrate snacks. A: Examples could include crackers, bagels, rice cakes, orange slices, bananas, apples, and fruit bars.

  10. Keep the Pace…400 Q: How much fluid should you drink during competition? A: ½ - 1 cup every 10-15 minutes

  11. Keep the Pace…500 Q: What is the calculation for the amount of carbohydrate needed to maintain blood sugar levels during competition? A: .5 grams carbohydrate per pound of body weight

  12. The Finish Line…100 Q: What is the top priority after competition? A: Drink plenty of fluids

  13. The Finish Line…200 Q: How much fluid should you drink after competition? A: Weigh before and after competition. For every pound you lose, drink 3 cups fluid.

  14. The Finish Line…300 Q: When should you eat after competition? A: 1-2 hours after competition

  15. The Finish Line…400 Q: What should you eat after competition? A: A high-carbohydrate meal or snack

  16. The Finish Line…500 Q: What food groups from MyPyramid represent high carbohydrate foods? A: Grains, milk and fruits

  17. Fast Food…100 Q: Name one principle to remember when making healthful fast food choices. A: Order more fruits and vegetables Include calcium food items Order foods with less fat and sugar Watch portions

  18. Fast Food…200 Q: Which would be a better choice? A. Egg McMuffin at 300 calories, 12 g fat, 30 g carbohydrate, 15 g protein B. Sausage biscuit with egg at 510 calories, 33 g fat, 36 g carbohydrate, 18 g protein A: A. – Egg McMuffin

  19. Fast Food…300 Q: What would be the better choice? A. 6-inch turkey, ham sub sandwich at 290 calories, 5 g fat, 47 g carbohydrate, 19 g protein B. Triple meat hamburger at 1,120 calories, 68 g fat, 58 g carbohydrate, 61 g protein A: A. – 6-inch sub sandwich

  20. Fast Food…400 Q: What is the better choice for a pre- game meal? A. 3-piece chicken strips at 580 calories, 37 g fat, 34 carbohydrate B. Grilled chicken sandwich at 420 calories, 10 g fat, 51 g carbohydrate A: B. – Grilled chicken sandwich

  21. Fast Food…500 Q: Which would be a better snack choice 1 hour before competition? A. 1 pkg peanut butter crackers and 1 carton 1% milk at 290 calories, 12 g fat, 35 g carbohydrate, 12 g protein B. Small vanilla shake at 560 calories, 17 g fat, 87 g carbohydrate, 14 g protein A: A. – 1 pkg peanut butter crackers and 1 carton 1% milk (Goal: 300-400 calories 1 hour prior to competition)

  22. Make the Right Choice…100 Q: When is it important for an athlete to eat healthy? A: Before, during and after competition

  23. Make the Right Choice…200 Q: Name the three nutrient groups that provide calories in the diet. A: Carbohydrate, protein, and fat

  24. Make the Right Choice…300 Q: Carbohydrate is broken down into glucose which provides our bodies with what? A: Energy

  25. Make the Right Choice…400 Q: What percentage of calories in the athlete’s diet should come from carbohydrate? A: 50-60%

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