Do

Eat a meal 2 to 4 hours before the game or event

If playing in the am, eat lots of carbs the night before then

something light in the morning.

Meals:                                                Morning Breakfast:

Poultry                                       Fresh or dried fruit (grapes, raisins, peaches)

Potatoes                                    Cereal and milk

Pasta                                         Pancakes

Pizza                                         French toast

Rice                                           Muffins

Bananas

Bagels (limit toppings)

Oatmeal

In Between Games

Small handful of nuts                    Real turkey or chicken sandwich

Chicken noodle soup                     Yogurt

Crackers                                     Bagel (topping ideas: Jams/ Jellies)

Peanut butter and jelly sandwich on whole-grain bread

Raisins                                       Oranges

Grapes                                       Apples

Pretzels                                      Granola bars

Popcorn (very little butter)            Fig newtons

Whole Wheat Bread

Juices (apple, orange, grape, cranberry) - Especially Sports Juices (Gatorade, PowerAde)

Don't

These foods are not good to eat the day of practice, the day of a game,

or in between games.

Fatty foods (too long to digest)               Sugar (frequent highs and lows)

Caffeine (can cause dehydration)             Sodas

Milk Shakes                                          Lunch Meat

Hot Dogs                                              Hamburger or cheeseburger

Pizza                                                   Tacos                                       

Wings                                                  Butter

Mayonaise                                            Cream Cheese

Chocolate                                            Gravy

Home fries/ hash browns                         Sausage

Scrambled eggs                                     Lettuce

Candy                                                 Bacon

Nachos                                                French Fries

Ice Cream                                            Chips

Avoid carbonated drinks

(this can leave them feeling bloated)

Proper diet and nutrition on and off the field will help the girls play to their fullest potential. This will also help them maintain a higher fitness level by supplying their bodies with the appropriate foods to compete at a high level.