What you eat can play a critical role in how you perform each day. Not only that, it can help prevent things like energy dips, frequent illness and even injury. As an athlete, it is important to eat every few hours to support energy and muscle recovery. Think of your fueling training window as the 2 hours prior to practice and the 2 hours post practice. The meals or snacks inside of this window should be primarily fruit, starch and protein. It is important that these meals have all 3 criteria as they each play different roles in helping fuel your muscles during practice.
These meals and snacks should also prioritize hydration. Try to aim for 16-20 oz (or one water bottle) before practice and another after practice. Foods that are fried, greasy, or high in fiber should be avoided in this “window.” These foods will cause digestive troubles and can make you feel sluggish before practice. The meals outside of this “window” should be balanced in protein, starch, fiber, and added fat. A good example of this balanced meal might be eggs, oatmeal with almond butter and blueberries for breakfast. Eggs are the protein, oatmeal is the starch, almond butter is the added fat, and blueberries the fiber source. Below I break down some meal must haves and examples to set you up for a championship winning fueling day!
Breakfast:
● 16 oz. water.
● Protein
○ Eggs, Plain Greek Yogurt, Chicken or Turkey Sausage, Ground Meat
● Starch
○ Rolled or Steel Cut Oatmeal, Hashbrowns or Breakfast Potatoes, Sourdough or Sprouted Wheat Toast
● Fiber
○ Fruit or Vegetables
● Added Fat
○ Butter or Nut Butter, Avocado, Nuts or Seeds
Lunch:
● 16 oz. water
● Protein
○ Ex: Meat, Poultry (chicken or turkey), Fish
● Starch
○ Potatoes, Beans, Legumes, Rice, Sourdough or Sprouted Wheat Toast
● Fiber
○ Fruit or Vegetables
● Added Fat
○ Olive or Avocado Oil, Avocado, Nuts or Seeds
Pre-Practice Snack:
● 16 - 20 oz. water
● Starch
○ Rice Cakes or Crackers, Granola, Rolled or Steel Cut Oatmeal, Sourdough or
Sprouted Wheat Toast
● Fruit
● Protein
○ Plain Greek Yogurt, Protein Powder, Hard-boiled Eggs, Deli Turkey, Beef Jerky
Post-Practice Snack:
● 16 - 20 oz. water
● Starch
○ Rice Cakes or Crackers, Granola, Rolled or Steel Cut Oatmeal, Sourdough or
Sprouted Wheat Toast
● Fruit
● Protein
○ Plain Greek Yogurt, Protein Powder, Hard-boiled Eggs, Deli Turkey, Beef Jerky
Dinner:
● 16 oz. water
● Protein
○ Ex: Meat, Poultry (chicken or turkey), Fish
● Starch
○ Potatoes, Beans, Legumes, Rice, Pasta
● Fiber
○ Fruit or Vegetables
● Added Fat
○ Olive or Avocado Oil, Avocado, Nuts or Seeds
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