How to Fuel for Games and Practices?

Here are some nutrition tips to keep you energized and maximize your performance in games and practices:

Night before

• Balanced meal with protein, starches, and vegetables
• Load up on carbohydrate sources (pasta, rice, bread, potatoes, fruit)
• Meal examples:
  • Pasta with chicken and vegetables.
  • Steak with potatoes and vegetables.
  • Burrito (chicken or beef) with rice and grilled vegetables.

90 minutes before 

• Focus on carbohydrate sources
• Limit fat intake! Fat takes longer to digest
• Lean protein options
  • Chicken breast
  • Beef – steak or ground (90% or leaner)
  • Fish
  • Egg Whites
  • Whey protein