Fuel for the Game

Preparation begins 2 days before the contest

  • Prior to and after practice, eat and drink plenty of carbohydrate-dense foods and fluids

    • Peanut butter and banana, honey and/or jelly sandwiches

    • Granola bars

    • Fresh and dried fruits

    • 100% fruit juice

    • Cereal with milk

    • Yogurt

    • Bagels

    • Sports drinks

  • After practice the day before the game

    • Sports drink and water

    • A carbohydrate and sodium heavy dinner

      • Baked mac and cheese (whole grain noodles and whole milk)

      • Steak

      • Cold shrimp

      • Baked potato with butter on the side

      • Salad with crutons, grated cheese, light dressing

      • Whole wheat rolls

      • Fresh fruit bowl of cantaloupe, strawberries, pineapple, grapes and blueberries

      • Condiments like A-1, barbecue sauce, ketchup and mustard

      • Water and sports drinks

      • Ice cream bar for desert

  • Day of game:

    • Carbo and sodium heavy breakfast

      • Omelet with cheese or scrambled eggs

      • Pancakes with syrup and butter on the side

      • Turkey sausage

      • Lean ham steak

      • Biscuits

      • Oatmeal with raisins, brown sugar and cinnamon

      • Cereal with 2% milk

      • Fresh fruit bowl of cantaloupe, strawberries, pineapple, grapes and blueberries

      • Bananas

      • Condiments like peanut butter, jelly and honey

      • Water, 100% fruit juice and sports drinks

    • Carbo dense snacks

    • Carbo and Sodium heavy dinner

Half time replenishment:

  • Replace the primary nutrients used in first half:

    • Carbs, fluids and electrolytes

    • Can take the form of fluids, supplements or whole foods

      • Depends on energy expended and personal preference

  • Fluids:

    • Water or sports drink

  • Supplements

    • Sports bars

    • Powders mixed in fluids

    • Electrolyte pills

    • Gels

    • Beans

    • Shakes

  • Whole foods

    • Bananas

    • Orange slices

    • Fig newtons

    • Nutri-grain bars or Odwalla Bars

Post-game nutrition

  • Protein shakes

  • Low fat chocolate milk

    • Support muscle recovery

    • Consumed within 30 min of end of competition

Post-game meal

  • ½ of a Cheese pizza or Chicken Parmesan sub