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

60 minutes or less

  • Eat or drink “quick” carbs
    • Gatorade
    • Coconut water
    • Vitamin water
    • Fruit (fresh or dried)
  • Easy, digestible protein sources
    • Protein drinks
    • Protein bars
    • Beef jerky
If you have any questions or think you may need some nutrition coaching please schedule  a free nutrition consultation here.