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What should my child eat after a game?
After the game, experts recommend eating carbs (fruit, pretzels, etc.) within 30 minutes after intense activity and again 2 hours later. Your child's body will be rebuilding muscle tissue and replenishing energy stores and fluids for up to 24 hours after the competition. So it's important that the post-game meal be a balance of lean protein, carbs, and fat.
What should my child drink during a game?
Drinking before, during, and after a game is the best way to stay hydrated. Water is the best choice. Fruit juice mixed with water is another refreshing drink. But avoid sodas, especially caffeinated ones. A sports drink is OK once in a while, but remember that these drinks have a lot of sugar and calories. Water is still the best drink for your body and it contains no calories. You may want to choose a sports drink if you are exercising vigorously for more than an hour or in really hot weather.
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American College of Sports Medicine (ACSM)