FUELING 101

Updated: May 7

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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© 2020 by Jessica Isaacs, RD