·   Top-off your body’s stores of carbohydrates (energy) before competition.

·   Help maintain blood glucose levels, which will improve mental focus & concentration.

·   Help prevent hunger, fatigue, and light-headedness during competition.

·   More energy, better recovery, better hydration status, and lowered risk of injury.

·   Sports drinks, gel shots, and water

·   Energy/Sports bar, fruit, gel shots, pretzels, and sport drink/water

·   Lean meat sandwich, 1 piece fruit, sports drink/100% juice

·   Peanut butter & banana sandwich, low-fat milk & water

·   Pasta & meat sauce, steamed/grilled veggies, fresh fruit bowl, whole grain rolls, 100% juices, sports drinks/water

·   Fried foods

·   High-fat meats

·   Creamy sauces, soups, or gravy

·   Creamy dressings

·   Biscuits

·   Spicy foods

·   Entrée salads

·   Cakes, pies, ice cream

·   Sugary cereals

·   Soda

·   Whole milk (dairy)

·   Foods you have never tried before!

*Never try new foods the day of a competition!

CARBOHYDRATES:

·   Cold cereals

·   Hot cereals (oatmeal)

·   Cereal bars, granola bars

·   Pancakes, waffles

·   Toast, English muffins, bagels, tortillas

·   Low-fat muffins

·   Fruit & fruit juice

·   Skim or low-fat milk, yogurt, cottage cheese

·   Smoothies

·   Sports drinks

·   Energy bars & sport gels

PROTEINS:

·   Eggs

·   Lean ham, turkey, chicken

·   Low-fat sausages or soy sausages

·   Low-fat bacon, turkey bacon, soy bacon

·   Nuts or peanut butter

CARBOHYDRATES:

·   Spaghetti & marinara sauce

·   Low-fat macaroni & cheese

·   Vegetable and chicken noodle soups

·   Potatoes, sweet potatoes, and rice

·   Breads, bagels, pitas, and tortillas

·   Fruits & fruit juices

·   Non-fat and low-fat milk & yogurt

·   Non-fat and low-fat soy milk & yogurt

·   Low-fat cheese sticks

·   Frozen fruit bars

·   Smoothies

·   Sports drinks

·   Energy bars & sport gels

PROTEINS:

·   Lean chicken, turkey, beef, pork, and fish

·   Eggs and veggie protein sources: tofu, veggie burgers, soy nuggets, nuts, and peanut butter

If you compete in the morning, select a quality snack before bed to ‘pre-load’ your muscles with energy. Then, get up early enough to have a light breakfast with fluids and carbohydrates plus a little protein. You may need to stick with a smaller quantity of food to ensure no stomach upset.

     ·   Snack before bed: 1 big bowl of low sugar cereal/oatmeal + 8oz milk + banana + 8oz water

     ·   Light breakfast (1-2 hours prior): 1 whole grain bagel + peanut butter + 100% juice + 16oz water or liquid meal replacement shake

Eat a big breakfast (main pre-competition meal) and a light snack or small lunch to top off your muscle energy stores (glycogen).

·   Breakfast: scrambled eggs + 1-2 slices 100% whole grain toast w/ peanut butter & honey + fruit + 8oz low-fat milk + 8oz 100% juice

·   Light lunch: lean meat sandwich + fruit + pretzels or cereal bar + 16oz water

·   Booster snack (1 hour prior): ½-1 sports bar + 8-16oz sports drink/water

Make sure you get up in time for a good breakfast and a light lunch or snack. Eat pre-competition meal 3-4 hours prior to competition. Have a quick booster snack with you to top off energy stores.

·   Breakfast: oatmeal with nuts, raisons, milk + fruit + 8ox 100% juice + 16oz water

·   Light lunch: peanut butter & honey sandwich + fruit + pretzels + 16oz water

·   Pre-game meal (3-4 hours prior): grilled chicken breast + pasta/red sauce + fruit + 8oz 100% juice + 16oz water

·   Booster snack (1 hour prior): 1-2 cereal/granola bars + 8-16oz sports drink/water