BEFORE DURING

AFTER

3 + Hours Before During Practice

Recovery or Cool Down

Healthy meal or snack that includes whole grains , fruits and vegetables to fuel muscles

Cv

Fruits like bananas , clementines , or apples

Water

Hydration Tips

• Drink 16 ounces of water one hour before exercise .

• Drink four-eight ounces of fluid every 15-20 minutes during / after practice .

• One to two gulps = one ounce .

Ideas for 3 + hours before

• Tuna or turkey sandwich with carrots

• Peanut butter and banana sandwich

• Eggs and whole wheat toast with melon slices

Ideas for practice breaks

• Orange or apple slices

• Strawberries

• Melon

• Sugar snap peas

• Pepper strips

Ideas for recovery

• Fruit smoothie

• Hummus and carrots or cucumber

• Yogurt with banana or granola

• Avoid eating fried or fatty fast foods that take a long time to digest , using energy your muscles need to help you train or compete at your best .

• Save the treats for a special occasion !

• Healthy foods will replenish muscles and help you stay energized for your next activity .

Competition Days

• Less than one hour before competition ? Have a fruit or vegetable as a snack like a banana , apple or carrot sticks .

• Two hours or more downtime ? Pack a healthy meal that includes fruits , vegetables and whole grains and skip the concession stand treats .

Visit www . CoachingHealthyHabits . org for additional resources .

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