Fueling up at the Complex

Posted: May 28, 2025

When it comes to athletic performance, eating is part of competing. What you choose to fuel up with can impact your energy levels throughout the game. 

Natasha Hansen, a senior sports dietitian, has put together her recommended menu to help you stay fully charged for competition at the Sanford Sports Complex.

For a pregame meal

Chicken Rosa from Great Shots | The pasta is a great source of carbohydrates for getting energy to your muscles. Chicken is a leaner protein choice to keep your digestive system feeling good for a day full of competition. 

For a meal between games

Turkey pesto wrap with fresh fruit from Great Shots | This is a well-balanced meal with carbohydrates, protein and micronutrients from the veggies and side of fruit.

For a snack between games

Apple sauce, a fruit cup, an angel food smoothie, or a coco colada bowl from the Sanford Pentagon concession stand | Any of these choices provide quick energy from carbohydrates to prevent fatigue. They’ll also help keep your performance levels high. 

For a postgame meal

Grilled salmon or the Troy from Blue Rock Bar & Grill | The focus for a postgame meal is to rebuild with protein, refuel with carbohydrates and rehydrate with fluids. The salmon has an added benefit because it’s a great source of healthy fats that can reduce inflammation and muscle soreness.

View more nutritional tips from Sanford Health on our blog page.