An hour before game time: water and banana. Or water and a bagel. Or water and a protein bar. That’s it.
Not a full breakfast. Not a PB&J sandwich. Not a smoothie bowl. Not whatever your dietary theory is for this week.
At 11-12, their stomach is still working on digestion. They don’t need a lot. They need hydration and something that won’t sit heavy in their gut. A banana is perfect. It’s carbs, it’s small, it’s done processing in 30 minutes.
Have them drink water starting the night before, not just on game day. Game-day hydration is too late. By the time they’re thirsty, they’re already down on fluids.
Don’t send them out on an empty stomach, but also don’t send them out stuffed. The sweet spot is “snack” not “meal.”
Same goes for drinks: water is the answer. A little sports drink if it’s hot out. Not soda. Not juice. Not a big cup of chocolate milk right before the game.
Your kid will perform the same whether they ate a banana or a bagel. The difference is how their stomach feels. Keep it simple and they’ll forget about food and just play.
Ask them the night before: “What sounds good to you an hour before game time?” Let them choose between three options. Then stick with what they pick. Consistency matters more than perfection.