FUELING 101

Topping Off the Athlete's Tank

3+ Hours Before

Balanced meal or snack that includes whole grains, fruits, & veggies to fuel muscles

Water

30-60 Minutes Before

• Carb-rich foods like fruit, apple sauce, small bars, pretzels, sports drink, energy chews

• Water

3+ Hours Before Ideas:

CARB + LEAN PROTEIN + FRUIT/VEG

• Whole Wheat Toast + Peanut Butter + Banana

• Oatmeal + Low-Fat Milk + Fruit

• Whole Grain Cereal + Low-Fat Milk + Berries

• Whole Wheat Tortilla + Deli Turkey + Veggies

• Baked Sweet Potato + Grilled Fish + Veggies

• Pancakes + Egg + Mixed Fruit

• Spaghetti + Lean Meatballs + Broccoli

Halftime or During Practice

• Fruit, if needed

• Water (Sports drinks may be recommended if training >60 min)

Halftime/During Ideas:

Orange or apple slices, strawberries, melon, sugar snap peas, pepper strips

Within 45 Minutes After

• Carb + Protein snack or beverage within 45 minutes after game/practice/training to refuel and repair the body

• Water

1 to 2 Hours After

Balanced meal within 2 hours after recovery snack/beverage

Recovery Ideas:

CARB + LEAN PROTEIN

• Chocolate Milk

• Bagel + Cream Cheese/Jelly

• Yogurt + Granola

• Fruit Smoothie + Yogurt

• Applesauce + String Cheese

• Cereal Bar + Milk

• Pretzels + Hummus

• Sports Bar/Sports Drink

• Trail Mix

• Apple + PB

• Banana +Yogurt

Find this post helpful? Share this page with a friend! 

Make sure to SUBSCRIBE to stay up-to-date on my latest tips, tools, & resources. 

Questions? Need some help with your nutrition? Use the Contact Form to send me a message!