Best Postgame Recovery Meals for Young Athletes to Rebuild and Refuel

There’s a lot of pressure on young athletes to eat the right meals and snacks before a big game so their energy levels are at their peak and both their mind and body can perform their best. After all, isn’t that when we’re most successful? But just as important as fueling the body with a well-balanced meal that includes all five food groups — fruits, vegetables, whole grains, protein and dairy — throughout the day and leading up to a big game (or in the morning if the game starts early), it’s equally important for them to eat the right foods during postgame recovery.

That’s because most young athletes deplete much of the fuel they ate before the game and need to refuel and replenish afterward. So, should postgame recovery meals look the same as breakfast or lunch, or should they be a little different since young athletes burn through most of their pregame energy? Here are some solid suggestions, some of which come from medical experts.

What are some postgame recovery meals young athletes should eat?

It’s important for young athletes to consume protein-rich meals after a game because they’ve broken down most of it while playing and need to replenish it. “When you compete, you break down muscle. The protein helps repair it,” explained University of Chicago Medicine Comer Children’s Hospital pediatric gastroenterologist and nutritionist Timothy A. S. Sentongo, MD.

Some protein options include meats like grilled chicken or turkey, fish and legumes, that can be anything from beans, lentils, and chickpeas to peas and peanuts. Other great protein sources include whole eggs, lean red meats, and even hummus, which is often used as a snack but can also be enjoyed as a side. Pairing protein with carbohydrates that fall low on the glycemic index and a serving of vegetables makes for a well-balanced postgame recovery meal.

Here are some examples of healthy postgame recovery meals.

Some specific examples of postgame recovery meals for young athletes shared by Nicklaus Children’s Hospital include:

• A vegetable omelet with hash browns and a fruit salad made with bananas, berries, and oranges, all of which help replenish energy and provide antioxidants.
• A rice bowl with tofu, beans of your choice, stir-fried veggies, and a few tortilla chips.
• Grilled salmon with a side of quinoa and a spinach salad with oranges and walnuts, which offer protein and omega-3 fatty acids.
• A chicken sandwich on whole-wheat bread with a side of mixed fruit and low-fat yogurt, such as Greek-style yogurt.

Nationwide Children’s Hospital also offers some suitable suggestions for postgame recovery meals that include:

• Roast beef with brown rice, mixed vegetables, and low-fat milk
• Grilled chicken sandwich on Italian bread with a salad
• Whole-wheat tortillas filled with lean ground chicken, beans, corn, lettuce, tomato, and cheese

Note: For those with a nut allergy, consider substituting nuts in recommended dishes for sunflower seeds, pumpkin seeds, roasted chickpeas or even soybeans. 

As you refuel with your high-protein postgame meal, remember, hydration is equally important but it’s important, that you don’t over-hydrate. So, which meal are you planning to make after the next big game? Share with us below!