With playoff season here for many winter sports, parents often wonder: What’s the best meal for my child before the big game? Should it be high in protein or high in carbs? SWISH put together some simple tips to help young athletes perform their best when it matters most.

If you have 3–4 hours before game time, choose a meal rich in complex carbohydrates that are easy to digest—like pasta with sauce, rice, or oatmeal. Carbs are a key energy source because the body turns them into glycogen, which muscles use for fuel during exercise.

As game time gets closer, eat less. With only 1–2 hours to go, choose light snacks such as fruit, toast, or a bagel. Avoid heavy meals right before playing, since eating too much can lead to nausea or cramping.

Limit high-fat foods like doughnuts, fries, chips, and chocolate bars. These are harder to digest, offer little nutrition, and can leave you feeling sluggish.

Stick to familiar foods. Game day isn’t the time to try something new that might upset your stomach.

And don’t forget to hydrate! Drink plenty of water before and after the game. Dehydration can cause fatigue, dizziness, and even heat exhaustion. A good rule is to drink water freely up to two hours before the game, then sip 2–3 cups in the final two hours, including one cup about 15 minutes before playing.

After the game, refuel with a mix of carbs and protein. Have some fruit or fruit juice within 15 minutes to help restore energy, and include protein to rebuild muscles. Keep hydrating afterward to replace the fluids lost during play.