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Fuel your body

"Eating well increases energy, endurance and the ability to concencrate, both on and off the field. Players who eat and drink well have an edge over their competition, especially in the second half of the game, the second game fo the day or the second half of the season. Educating young players, parents and coaches about sports nutrition offers a gateway to improved performance and lifelong eating habits." -

Feeding the young athlete, Cynthia Lair 

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Nutrition to fuel your performance: when and what to eat

— Name, Title

2-3 hours before a game: Eat a pre-game meal (pasta, rice, bread of pasta AND vegetables AND protein) + 1/2-1 liter of water


1-2 hours before a game: Eat a pre-game snack: Fresh fruit, crackers (very light fare, if needed) + 1/2-1 liter of water.


0-1 hours before a game: NO FOOD + 1/2-1 liter of water.


Game time (or training): Eat a halftime juicy fruit: Fruit with high water content, orange or melon slices, grapes. + Drink fluids. Eating: Optional if needed.


0-1 hours after a game: Eat a post-game snack: fresh fruit, bagel, muffin, sandwich, crackers + drink 2 liters of water over several hours.

What are some sweet, salty, crunchy, and creamy healthy snacks?

Sweet • fresh whole fruit, or dried fruit • apples and almond butter • organic yogurt with probiotics • use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add yogurt and bananas • smoothies: mix whatever you have in the kitchen – fruit, ice, coconut water, yogurt, almond butter, etc.. • fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency. • freshly squeezed fruit juices: Make your own and try different combos. • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake. • dates stuffed with almond butter or other nut butter • organic dark chocolate 70% or higher


Salty • olives • pickles and pickled vegetables, such as carrot, daikon, beets and lotus root • tabouli, hummus • steamed vegetables with tamari/shoyu • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole. • sauerkraut: it will also knock your sweet craving right out! • fresh lime or lemon juice as seasonings or in beverage • salted edamame • small amount of organic cheese


Creamy • smoothies • yogurt • avocados • rice pudding • dips and spreads, like hummus and baba ghanoush • puréed soups • mashed sweet potatoes

Crunchy • apples • frozen grapes • rice cakes • light popcorn or plain popcorn: use coconut oil to pop in a covered pan • one or two hard pretzels • carrots: particularly the super-sweet, organic baby carrots • crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing) • celery and peanut butter (use non-hydrogenated- organic only) • hummus with whole grain toast, baby carrots, rice crackers • nuts


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