NIGHT
BEFORE THE GAME
Dinner:
Steak, chicken or fish
Pasta or baked potato
Fruit
Glass of low fat milk
PM Snacks:
Scoop of ice cream or cookie
MORNING
OF THE GAME
(A) Breakfast:
Scrambled eggs or omelet
Oatmeal or pancakes
Banana slices
Cup of low fat milk or juice
Note: MUST allow 2 hours for digestion.
Example: If game is at 10am, must finish
breakfast by 8am
(B) Breakfast (use this breakfast
if you only have one hour before the game – you’re running
late!)
Granola bar
Banana
Water
HALF TIME
Granola bar
Banana
Water
**NO Gatorade or Powerade!
AFTER
THE GAME
Protein Smoothie with Fruit
Homemade:
1 scoop protein
1 scoop ice cream
1 banana or fruit to taste
1 cup low fat milk
-or-
Smoothie King
Fruit Smoothie with protein
PRACTICES
Early dinner – 2 hours (minimum) before
practice
-or-
Protein/Granola bar
Fruit
Small yogurt
**At least one hour before
