A big part of getting players to perform their best is making sure they eat the right things at the right times.
Players need fuel but it is not only before a game, it is important to practice good habits all day- every day!
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
20 minutes after game: energy bar, fresh fruit, yogurt add some protein: peanut butter or lean meat- drink chocolate milk