Eat immediately after you wake up in the morning

• Build a foundation for the day- don't skip breakfast

Eat throughout the day: choose low fat, nutritious carbohydrate foods and balance with low fat, high protein choices. Limit fried foods

• Breakfast: cereal, pancakes, waffles, toast, bagel, oatmeal, grits, orange juice and fruit

• Lunch: low fat sandwiches: turkey, ham or roast beef are good choices. Pasta with low fat sauce; salads, fruit

• Dinner: lean meat (turkey, chicken, pork) or fish. Potatoes, pasta, rice. Vegetables, salad, fruit. Low fat frozen yogurt

• Snacks: Pretzels, fruit, yogurt, energy bars, cereal, nuts, trail mix

Hydration is SO critical. Drink WATER not sports drinks or soda

• Drink before you are thirsty! Bring a water bottle with you throughout the day

Pre Game or practice 

• Have a normal meal 4 hours before game time, and a snack 1-2 hours before

Recovery

• 20 minutes after game: energy bar, fresh fruit, yogurt add some protein: peanut butter or lean meat- drink chocolate milk