NUTRITION
WHAT TO EAT AND DRINK AFTER GAMES, PRACTICE AND LIFTING
Your body needs both carbohydrates and protein to do this. Carbohydrates replenish muscle glycogen while protein repairs muscle damage and promotes muscle synthesis.
And be sure to drink enough. If you really want to be specific you can weigh yourself before and after working out. Then drink 16-24 oz for every pound lost. Replace electrolytes with a sports drink as part of a post-event snack or meal.
STAYING FUELED DURING A GAME
You need to stay fueled during the games, especially with water. Dehydration can result in early fatigue, decreased mental sharpness, decreased speed, agility and reaction time and impaired ability to sweat and cool internal body temperature.
• Drink 4-6 ounces every 15 minutes. Tip – one gulp = 1 ounce
• If your energy level seems low at halftime you could eat some carbohydrates (examples: fresh fruit, pretzels, crackers, graham crackers and granola bars).
parents guide.pdfParents Guide
WHAT TO EAT AND DRINK BEFORE GAMES, PRACTICE AND LIFTING
Eat a good meal 3-4 hours before a game. You can also have a snack about 1 hour before a game.
DON’T EAT THIS:
Before games you want to avoid foods that are high in fat and fibers because they can upset your stomach and slow you down. These include:
• Cheeseburgers
• Chicken strips
• French fries
• Bran muffins or bran cereal
• Chili with beans
• Cheese omelet, etc
DO EAT THIS:
• Grilled lean meats like chicken, pork and fish - and lean beef
• Eggs, bagel, toast
• Fruit, Fruit smoothies
• Yogurt, granola
• Pasta with marinara sauce and lean meats like turkey or lean beef
• Pretzels, granola bars
• Cold cut sandwiches
LANCER NUTRITION GUIDE-EAT, SLEEP, HOOP.pdf
