Whether you’re an athlete or a parent of one, you need to make sure you’re eating the right foods to fuel your body and help your body recover from exercise. While avoiding fatty foods before competition is important, you should also limit refined grains and sugars in your diet. These foods can leave you feeling sluggish and may not help you to reach your performance goals. Fortunately, several balanced meal ideas are suggested by meal delivery services for athletes.

Include food from a variety of food groups:

A pre-game meal should include foods from various groups, including protein and healthy fats. A good breakfast can be a scrambled egg with salsa and grilled potatoes, and a hearty lunch can include low-sodium deli meat on whole-grain bread. Add a meal replacement shake or protein bar if you need more fuel.

Drink plenty of water:

You’ll want to drink plenty of water before and after athletic events. You can also use sports drinks to replenish your electrolytes. These drinks help to keep your body hydrated and improve your performance. You should drink at least two cups of fluid before training and four to six ounces every 15 minutes during your activity.

Eat a variety of nutritious foods:

Young athletes must eat various nutritious foods to help them stay healthy and grow at their highest potential. For example, eggs with avocados and mushrooms are my favorite breakfasts. Athletes also need to eat protein foods at each meal and snack. Nuts, seeds, and Greek yogurt are good sources of protein.


Carbohydrates are an important fuel for an athlete’s body. Foods such as whole-grain bread, cereals, and pasta are good sources of carbohydrates. Fruit is also a good source of carbohydrates. Whole-grain foods are also a good source of fibre. Athletes can also include kale, spinach, and broccoli in their meals. These foods are full of nutrients and antioxidants. They also help to strengthen the immune system and keep you healthy.


Fruit is also a good source of carbohydrates, especially during an athletic event. You can add dried fruit and nuts to a trail mix for a healthy snack. Fruit is also a good source of vitamins, including vitamins C and E. Athletes who are vegetarian can use plant protein sources to build muscle.