BEFORE DURING

AFTER

3 + Hours Before

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

• Water

30-60 Minutes Before

• Fruits like bananas, clementines, or apples

• Water

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.

Ideas for 3 + hours before Ideas for practice snacks Ideas for recovery

• Tuna or turkey sandwich with carrots

• Peanut butter and banana sandwich

• Eggs and whole wheat toast with melon slices

• Orange or apple slices

• Strawberries

• Melon

• Sugar snap peas

• 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.

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