What you eat directly impacts how you perform on the court.
Eat Like an Athlete
Your body is your most important piece of equipment. Proper nutrition gives you the energy to train harder, recover faster, and perform at your best when it matters most.
Game Day
Pre-Game Meals
What to eat before you compete.
🌭
3-4 Hours Before Game
Full Meal
Eat a balanced meal rich in complex carbohydrates with moderate protein and low fat. This gives your body time to digest and convert food into fuel.
Examples: Grilled chicken with rice and vegetables, pasta with marinara sauce and a side salad, turkey sandwich on whole wheat with fruit
🍌
1-2 Hours Before Game
Light Snack
A small, easily digestible snack to top off your energy stores without causing stomach discomfort during play.
Examples: Banana with peanut butter, granola bar, toast with honey, apple slices, yogurt
Hydration
Game Day Hydration
Dehydration kills performance. Stay ahead of your thirst.
Hydration Timeline
☀️
Morning Of
16-20 oz of water when you wake up
⏰
2 Hours Before
16 oz of water or electrolyte drink
🏀
During Game
4-8 oz every 15-20 minutes
🏆
After Game
24 oz for every pound lost during play
Recovery
Post-Game Recovery
What you eat after the game matters for recovery.
🍴
Within 30-60 Minutes After Game
Recovery Window
Your muscles are most receptive to rebuilding in the first hour after intense exercise. Aim for a 3:1 ratio of carbohydrates to protein to replenish glycogen stores and repair muscle tissue.
Examples: Chocolate milk (nature's recovery drink), protein smoothie with fruit, grilled chicken wrap, rice bowl with lean protein, Greek yogurt with granola and berries
Tournament Weekends
Tournament Meal Plan
Multiple games in one day? Here's how to fuel up.
🌃
Breakfast
2-3 Hours Before First Game
Start with a hearty breakfast rich in complex carbs and lean protein.
Examples: Oatmeal with berries and peanut butter, scrambled eggs with whole wheat toast and fruit, whole grain pancakes with banana
🍩
Between Games
Quick Fuel
Keep it light and easy to digest. Avoid heavy, greasy, or fried foods between games.
After a long day of competition, refuel with a complete meal to support recovery for the next day.
Examples: Grilled salmon with sweet potato and steamed broccoli, chicken stir-fry with brown rice, lean steak with baked potato and salad
Smart Choices
Healthy Snack Ideas
Keep these in your gym bag.
Fresh fruit
Trail mix
Granola bars
String cheese
Peanut butter crackers
Yogurt
Applesauce pouches
Pretzels
Beef jerky
Rice cakes
Dried fruit
Almonds
Avoid
Foods to Avoid on Game Day
These can hurt your performance and cause stomach issues.
Fried foods
Energy drinks
Soda
Candy & sweets
Fast food burgers
Spicy foods
Heavy cream sauces
High-fiber beans
Chips & junk food
Excessive dairy
Sugary cereals
Processed snacks
Fuel Right, Play Right
Good nutrition habits built now will serve you throughout your athletic career and beyond. Questions about nutrition? Talk to your coaches — we're here to help you be your best.
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