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Topping Off the Athlete's Tank
3+ Hours Before
Balanced meal or snack that includes whole grains, fruits, & veggies to fuel muscles
Water
30-60 Minutes Before
Carb-rich foods like fruit, apple sauce, small bars, pretzels, sports drink, energy chews
Water
3+ Hours Before Ideas:
CARB + LEAN PROTEIN + FRUIT/VEG
Whole Wheat Toast + Peanut Butter + Banana
Oatmeal + Low-Fat Milk + Fruit
Whole Grain Cereal + Low-Fat Milk + Berries
Whole Wheat Tortilla + Deli Turkey + Veggies
Baked Sweet Potato + Grilled Fish + Veggies
Pancakes + Egg + Mixed Fruit
Spaghetti + Lean Meatballs + Broccoli
Halftime or During Practice
Fruit, if needed
Water (Sports drinks may be recommended if training >60 min)
Halftime/During Ideas:
Orange or apple slices, strawberries, melon, sugar snap peas, pepper strips
Within 45 Minutes After
Carb + Protein snack or beverage within 45 minutes after game/practice/training to refuel and repair the body
Water
1 to 2 Hours After
Balanced meal within 2 hours after recovery snack/beverage
Recovery Ideas:
CARB + LEAN PROTEIN
Chocolate Milk
Bagel + Cream Cheese/Jelly
Yogurt + Granola
Fruit Smoothie + Yogurt
Applesauce + String Cheese
Cereal Bar + Milk
Pretzels + Hummus
Sports Bar/Sports Drink
Trail Mix
Apple + PB
Banana +Yogurt
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