Fueling up at the Complex

Posted: May 28, 2025

When it comes to athletic performance, eating is part of competing. Your food choices leading up to a game can impact your energy, strength and ability to recover.

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

For a pregame meal

You should look for a meal higher in carbohydrates that will provide energy to the muscles. You will want a moderate amount of protein and healthy fats, as they can take longer to digest. Look for leaner sources of protein like chicken to keep your digestive system feeling good.

• Chicken Rosa or Garlic Teriyaki Chicken Rice Bowl from Great Shots
• The Troy from Blue Rock Bar & Grill
  
  

For a meal between games

Choose a well-balanced meal with carbohydrates, proteins and micronutrients from fruits and vegetables. These nutrients will keep you going between games but are light enough to help you avoid feeling sluggish.

• Mediterranean Chicken Wrap from Blue Rock Bar & Grill
• Grilled Southwest Chicken Wrap or Tee Line Tacos from Great Shots
  
  

For a snack between games

For fuel throughout a tournament day, choose snacks that provide quick energy to prevent fatigue. These options will help keep your performance levels high.

• Applesauce, a fruit cup, an Angel Food Smoothie or a Coco Colada Bowl from the Sanford Pentagon concession stand 
  
  

For a postgame meal

The focus for a postgame meal is to rebuild with protein, refuel with carbohydrates and rehydrate with fluids. Including healthy fats here can help reduce inflammation and muscle soreness.

• Carne Asada Tacos, The Troy, or The Mediterranean Grilled Salmon from Blue Rock Bar & Grill
• Cajun Chicken Pasta, Garlic Teriyaki Chicken Rice Bowl or Cajun Chicken Sandwich from Great Shots
  
  

For other healthy options

These choices are filled with protein and healthy fats, which work together to help muscles recover. They’re also loaded with veggies and moderate carb levels that are perfect for training.

• Power Salad, Lettuce Wraps or Poke Bowl from Blue Rock Bar & Grill
• Blackened Salmon Salad from Great Shots

Visit our blog page for more nutritional tips from Sanford Health.