Fuel. Hydrate. Recover. Perform.
Good nutrition helps athletes practice harder, play faster, recover better, and stay ready throughout the season. The goal is not to eat perfectly. The goal is to build consistent habits that support performance.
1. Eat Like an Athlete
Athletes should aim to eat balanced meals that include:
Carbohydrates for energy
Examples: rice, potatoes, pasta, oatmeal, tortillas, fruit, beans, whole-grain bread.
Protein for muscle repair and growth
Examples: chicken, turkey, beef, eggs, fish, Greek yogurt, milk, beans, protein shakes when needed.
Healthy fats for long-lasting energy and overall health
Examples: avocado, peanut butter, nuts, olive oil, eggs, salmon.
Fruits and vegetables for vitamins, minerals, recovery, and immune support.
2. Do Not Skip Meals
Skipping meals can lead to low energy, poor focus, cramps, and slower recovery.
Athletes should try to eat:
Breakfast before school
Lunch during the school day
Pre-practice snack
Dinner after practice
Recovery snack if dinner is delayed
Simple options include eggs, oatmeal, burritos, sandwiches, rice bowls, fruit, yogurt, and water.
3. Pre-Practice and Pre-Game Meals
The best pre-game meal is simple, familiar, and easy to digest.
Eat a main meal about 3–4 hours before competition.
Good options:
Chicken, rice, fruit, and water
Turkey sandwich, pretzels, banana, and water
Pasta with chicken
Bean and rice burrito
Eggs, potatoes, toast, and fruit
Grilled chicken tacos with rice
Avoid heavy, greasy, spicy, or unfamiliar foods before practice or games.
4. Pre-Practice or Pre-Game Snack
Eat a light snack about 60–90 minutes before activity if needed.
Good options:
Banana
Granola bar
PB&J sandwich
Greek yogurt and fruit
Pretzels
Applesauce pouch
Fruit smoothie
Keep it light so the stomach does not feel heavy during warmups or practice.
5. Hydration
Hydration starts before practice, not when the athlete is already thirsty.
Athletes should drink water throughout the day and bring water to school, practice, and games.
A simple hydration check:
Light yellow urine = usually hydrated
Dark yellow urine = drink more fluids
Feeling dizzy, weak, confused, or overheated = tell a coach or athletic trainer immediately
For longer practices, hot weather, heavy sweating, or cramping, sports drinks or electrolytes may help replace what is lost through sweat.
6. Recovery Nutrition
After practice or games, athletes need to refuel and repair.
Within 30–60 minutes after hard activity, try to get:
Protein
Carbohydrates
Fluids
Electrolytes if sweating heavily
Good recovery options:
Chocolate milk and banana
Protein shake and granola bar
Turkey sandwich and fruit
Chicken burrito
Greek yogurt with granola
Rice bowl with chicken
Eggs, potatoes, and fruit
Smoothie with milk, banana, and peanut butter
7. Best Foods for Athletes
Best Energy Foods
Rice
Potatoes
Pasta
Oatmeal
Beans
Fruit
Tortillas
Whole-grain bread
Best Muscle-Building Foods
Chicken
Turkey
Lean beef
Eggs
Fish
Greek yogurt
Milk
Beans
Best Snack Options
Granola bars
Trail mix
Peanut butter sandwich
Fruit
Pretzels
Yogurt
String cheese
Applesauce pouches
Beef jerky
Mixed nuts
8. Foods to Limit
Athletes do not need to be perfect, but they should limit foods that hurt performance when eaten too often.
Limit:
Soda
Energy drinks
Candy as a meal replacement
Hot chips before practice
Fried food before games
Too much fast food
Skipping meals
Not drinking water during the school day
9. Game Day Nutrition
On game day:
Eat breakfast
Eat lunch
Drink water throughout the day
Eat a main meal 3–4 hours before kickoff
Eat a light snack 60–90 minutes before if needed
Avoid greasy or unfamiliar foods
Hydrate before, during, and after the game
Game day is not the time to try new foods.
10. Athlete Standard
Your body is your engine. What you put into it affects how you practice, how you play, and how you recover.
Fuel up.
Hydrate.
Recover.
Be ready for the next rep.