If it’s a morning game have a carb breakfast! Whole grain cereal such as oatmeal and whole grain bread, scrambled eggs with peanut butter on toast, some fruit and a glass of milk, chocolate milk, nuts, fruit, berries, and yogurt. Drink lots of water.
Evening/Night Game 3-4h before:
Turkey sandwich on whole-grain bread with low-fat cheese, yogurt, fruit or granola bar; Steamed rice with vegetables with 3 ounces of chicken and a piece of fruit, Pasta with 3-4 ounces of meat sauce, breadsticks, low-fat milk.
French toast or small stack of pancakes with limited syrup, 1 egg, low-fat milk and a piece of fruit. Drink lots of water.
Half Time is crucial for refill energy.
Bring lots of water and Bananas, Walnuts, Oranges, Granola Bar, dried fruit, Oatmeal Cookies, rice cracker with you. If possible, share with your teammates.
Ask your parents, if they can providing a team halftime snack!
You need lots of fluids to replace what you’ve lost. Milk (including chocolate milk), Sports drinks and water are the best.
Post-game re-energizing: You need carbohydrates and proteins Best post-game snacks: Pretzel chips with hummus, Peanut Butter and Jelly sandwich, Nuts, Low-fat Greek yogurt with honey, Chocolate milk, Applesauce, String cheese, Popcorn, Trail mix (with dried fruit instead of candy; beware nut allergies)
Ask your parents, if they can providing a team after-game snack!
AT HOME (1.5 or 2h after the game)
Burrito or Burrito Bowl: Made with rice, beans, vegetables, and protein—we recommend chicken breast, sirloin, or tofu. Note: Skip guacamole, sour cream, and cheese—high-fat foods will slow the recovery process.
Or any kind of whole grain Pasta, Chicken fried rice; Tuna, Lean Ground beef, sweet potatoes, corn. Skip ice cream, eat yogurt with honey, coconuts, bananas instead.