Prepare
Play around with how to best fuel and hydrate before the event to avoid stomach upset.
Game Day
Fuel
Nothing new on competition day! Stick to what you know has worked in practice and similar conditions. You may fuel differently on a hot and humid day that you would on a cold day.
2-3 hours before the event, have a small meal or snack. Keep it simple! Remember, what works for you teammates may not work for you. So, practice you pre-game snacking in a practice, not a game.
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- Fruit smoothie
- Half of a PB&J
- Cheese & Crackers
- Tortilla roll-up with turkey & cheese
Hydrate
Start hydrating as soon as you wake up. Starting an event dehydrated can have a negative impact on performance. Remember – milk with meals and water in between, with minimal sugary drinks.
About 15 minutes before exercise, drink 8-12 ounces of water.
Perform
For events less than an hour, water is all that is needed to stay hydrated – have a few sips of water throughout activity. 3-8 ounces every 15 minutes is a good goal.
For events longer than 60 minutes, sports drinks can help replace electrolytes lost through sweat and help maintain energy levels. Alternate water and sports drinks, with the goal of 3-8 ounces every 15 minutes.
Try one serving of energy gels, sport beans or chews during endurance activities (60 minutes or more) to provide energy and electrolytes. Make sure to drink with at least 8 ounces of water for proper absorption.
Recover
Workout over? Refuel your body well to make sure you are ready for the next one!
Fuel
Within 30 minutes post exercise, grab a small snack with carbs and protein.
- Low-fat Chocolate milk and fruit
- Low-fat Yogurt parfait
- Low-fat Cheese stick and fruit
- Fruit smoothie made with yogurt or milk
Within 2-3 hours, enjoy a meal based on the MyPlate. Continue the refueling process with a full meal to ensure you are ready for your next workout.
- Pasta with marinara sauce, chicken, broccoli peach and milk
- Turkey sandwich with lettuce and tomato, apple and milk
- Ham, cheese and veggie wrap with a pear, some carrots and a glass of chocolate milk
Hydrate
Replace fluids lost through sweat. After exercise, it is important to replace the fluids you lost through sweat. But how do I know if I need to rehydrate?
- Are you thirsty?
- Have you used the restroom recently?
- What your urine dark in color?
- Did you lose weight during exercise?
If you answered “Yes” to any of these, it is time to rehydrate.
- You should not feel thirsty.
- You should need to visit the restroom at least every couple of hours.
- Urine should be light in color.
- For every pound lost during exercise, drink 24 ounces of fluids to rehydrate
Why chocolate milk? It is the total package. Carbs and protein to refuel & muscles, rehydrate with fluids and electrolytes!