BEFORE PRACTICE
What Should My Athlete Eat Before Practice?
The short answer: Before practice, young athletes generally do best with carbohydrates for energy, a moderate amount of protein, and foods that are familiar and easy to digest. A full meal works best about 2–3 hours before practice; as practice gets closer, choose smaller, simpler snacks.
October 2026 · 5 min read
Why Pre-Practice Fuel Matters
A long school day followed by practice is a demanding combination. By the time an athlete steps onto the field or court, lunch may have been hours ago — and trying to train on an empty tank can make it harder to maintain energy and focus.
Pre-practice food has a simple job: give the body accessible energy for the work ahead.
Carbohydrates are especially important because they provide a major source of fuel for moderate- and high-intensity exercise. Protein also matters throughout the day for growth, muscle repair and recovery, but the meal immediately before practice doesn’t need to be dominated by protein.
The best pre-practice meal is usually familiar, balanced and easy to digest.¹²
Start With Carbohydrates
Think of carbohydrates as the foundation of the pre-practice meal.
Rice, pasta, bread, tortillas, pita, potatoes, oats, cereal and fruit can all provide useful fuel. Add a moderate amount of protein such as chicken, tofu, eggs, yogurt, beans or cheese, plus vegetables or fruit.
The closer practice gets, the simpler the food should generally become.
A large meal right before running, jumping or conditioning can leave an athlete feeling sluggish or uncomfortable. Foods very high in fat or fiber also take longer to digest, so athletes who are prone to stomach issues may do better keeping those foods more moderate before training. Sports-nutrition guidance emphasizes adjusting both the content and timing of food around exercise to the athlete’s individual needs.²
If practice is 2–3 hours away
This is enough time for a normal meal.
Try:
• Rice with chicken or tofu, roasted vegetables and fruit
• Pasta with marinara, a little cheese and a side of fruit
• A turkey-and-cheese or hummus pita with fruit and pretzels
• Oatmeal with banana, berries and yogurt
• A bean-and-cheese burrito with rice and fruit
The goal is a satisfying meal that provides plenty of carbohydrate without leaving your athlete feeling overly full.
If practice is 1–2 hours away
Choose something smaller and relatively easy to digest.
A bagel with a little cream cheese and fruit, yogurt with granola and banana, toast with nut butter and applesauce, or a small smoothie with fruit and yogurt can all work well.
If practice starts in 30–60 minutes
Keep it simple.
A banana, applesauce pouch, pretzels, dry cereal, toast, crackers or a simple granola bar can provide quick carbohydrate without requiring the athlete to digest a full meal.
If your athlete isn’t hungry before practice, even a small amount of fuel is usually more useful than routinely heading into training after many hours without eating.
PARENT TAKEAWAY
More time before practice = a more complete meal. Less time = a smaller, simpler snack. Whatever the timing, carbohydrates should usually be the anchor.
Don’t Forget Hydration
Food is only part of the equation.
Young athletes should arrive at practice already hydrated rather than trying to catch up once exercise begins. Hydration needs vary substantially based on body size, sweat rate, temperature, humidity and intensity of training.
For many routine practices, water is a perfectly appropriate starting point. Longer, particularly intense sessions or training in hot conditions may increase the need for carbohydrate and electrolytes.
A practical habit is simply to have your athlete drink regularly throughout the school day and bring a filled water bottle to every practice.¹³
What About Protein?
Protein is important for young athletes — but more isn’t automatically better.
Adolescent athletes need enough protein across the entire day to support growth, training and recovery. The pre-practice meal can contain protein, but it doesn’t need to look like a giant serving of chicken with a few vegetables on the side.
For most athletes, a better pre-practice plate has plenty of carbohydrate, some protein, and foods they know sit well in their stomach. Current adolescent sports-nutrition literature supports spreading high-quality carbohydrate and protein sources throughout the day rather than concentrating them into a single meal.³⁴
The Best Pre-Practice Meal Is One Your Athlete Will Actually Eat
There isn’t one perfect sports meal.
Some athletes love rice bowls. Others want a bagel, quesadilla, pasta, oatmeal or a sandwich. Some tolerate a full meal two hours before practice; others need more time.
Pay attention to how your athlete feels.
If they consistently complain of hunger halfway through practice, they may need more food or a better-timed snack. If they feel heavy or nauseated, experiment with a smaller meal, less fat or fiber, or eating earlier.
The goal isn’t nutritional perfection.
It’s helping your athlete develop a repeatable routine that lets them arrive at practice fueled, hydrated and ready to work.
Sources
1. Hecht C, Bank N, Cook B, Mistovich RJ. Nutritional Recommendations for the Young Athlete. Journal of the Pediatric Orthopaedic Society of North America. 2024. DOI: 10.55275/JPOSNA-2023-599. The review emphasizes individualized energy and hydration needs and the importance of meal timing around physical activity in young athletes.
2. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501–528. DOI: 10.1016/j.jand.2015.12.006.
3. Desbrow B, McCormack J, Burke LM, et al. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism. 2014;24(5):570–584. The statement recommends regular carbohydrate and protein intake across the day and adequate hydration for adolescent athletes.
4. Everett S. Optimizing Performance Nutrition for Adolescent Athletes: A Review of Dietary Needs, Risks, and Practical Strategies. Nutrients. 2025;17(17):2792. DOI: 10.3390/nu17172792.
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