When you walk off the field and into the locker room, you have just a few minutes to recover and refuel for the second half. To do this efficiently, you want halftime snacks rich in good carbohydrates to replenish the carbs you’ve burned up during the game, so you don’t become fatigued and fail to play at your best.
Eat or drink at least 30 and no more than 60 grams of carbs—in the form of solids, liquids or gels—to give you energy for the next half. More than that, and you may feel sluggish.
In addition, you want to avoid foods high in fat, fiber and protein, because they slow down the digestion process and increase the chance of an upset stomach. Candy bars, granola bars and nuts tend to be high in fat, so avoid them during games.
Here are some quick carbohydrate sources that work well mid-game:
Bananas, orange slices, pineapple and berries are all great options that are light and packed with carbohydrates.
Just half a cup of applesauce provides nearly 30 grams of carbohydrates.
Dates, raisins and dried cranberries all provide plenty of carbohydrates in small doses.
White Bread or Bagel
Whole grains are better for daily nutrition, but they are also higher in fiber and slower to digest. White bread breaks down much more quickly and is less likely to upset your stomach. Consume half a bagel or 1-2 slices of white bread and add jelly or honey if desired.
Gel-based nutrition products are rapidly digested and quickly converted into energy. They’re high in sugar, so not good for your everyday diet, but they do the job during competition. You should drink water with gels to avoid stomach problems.
Similar to gels, sports drinks provide rapidly digested carbohydrates. They also help with rehydration. Twenty ounces of a sports drink provide approximately 30 grams of carbohydrates.