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. |
