One of the most important things to remember for game day is to Stay Hydrated!
If you lose 1-2 lbs. of body weight (water weight) during exercise, it can affect your performance! Hydration starts 24–48 hours before exercise.
How can you tell if you are hydrated?
- Check urine color: light lemonade color = well-hydrated; apple juice color = drink more fluid
- 2-3 hours before exercise: Drink 14-20 fl oz of water
- During active warm-up: Drink another 8 fl oz, about 8 swallows/gulps (Did you know that one gulp or swallow equals 1 fluid oz?)
What about food? Pre-FUEL Your Body and Muscles
Timing is essential for your body to digest food, 2-4 hours is ideal before exercise.
High carbohydrate pre-practice and competition meals:
- Cold or hot cereal with low-fat or nonfat milk and fruit
- Toast with peanut butter and jam or honey, and low-fat yogurt
- Breakfast burrito (scrambled eggs, salsa and cheese in a flour tortilla) and fruit juice
- Bagel or English muffin with jelly and/or peanut butter, banana and fruit juice
- Turkey sandwich with tomato, lettuce, mustard, baked chips, fruit juice and low-fat frozen yogurt
- Pasta or cheese ravioli with low-fat, tomato-based sauce, breadstick, steamed vegetables, low-fat/nonfat milk, pudding snack and fruit
- Thick-crust cheese pizza, low-fat gelato and canned peaches
- Baked or grilled chicken, turkey, lean beef, or fish, steamed rice, dinner roll, cooked green beans, fresh fruit and low-fat milk
- French toast or pancakes with maple or fruit syrup, and low-fat milk
Eat a high-carb snack 30-60 minutes before exercise to top off fuel stores:
- Peanut butter and jelly on whole wheat bread
- Granola bar
- Energy bars
- Whole-wheat crackers with cheese or peanut butter
- Beef jerky
- Tortilla roll-up with turkey, even peanut butter
- Baked chips with black beans
- Whole-wheat Fig Newtons
- Frozen bananas dipped in yogurt
- Smoothie shakes
OR you can mix it up a little:
- “No-sugar-added” applesauce with one tablespoon of peanut butter or 1 oz of low-fat cheese
- Small cup of cottage cheese: add fresh fruit and/or sunflower seeds
- Fresh fruit + protein food: mango and cashews, apple and string cheese and banana works well
- Quesadilla: with 2-percent cheese and veggies with salsa; add beans for more protein
What About After the Game?
Your recovery plan starts immediately when you finish exercising! Consume food and fluid within 30 minutes of exercise.
Get re-hydrated and re-fuel body and muscles:
- For every pound of water weight you lose, drink 16-24 fl oz
- Eat a combination of carbohydrates and proteins immediately after exercise to refuel properly for the next day’s exercise session
High Carbohydrate/Moderate Protein Snacks:
- Bagel with string cheese
- Frozen yogurt
- Peanut butter and jelly sandwiches
- String cheese and crackers
- Salted pretzels
- Low-fat chocolate milk
- Fresh and/or canned fruits
- Half of a ham sandwich
- Frozen fruit smoothies