Nutrition

NIGHT BEFORE

DO NOT: Eat foods high in fat and fried foods that are slow to digest and can upset the stomach.

DO: Eat foods that are complex carbohydrate rich with moderate protein and low fat. These foods break down slowly and provide energy over a longer period of time. Stay with foods your daughter is familiar with to avoid upset stomachs etc. Additionally, drink plenty of water. Below are some meal ideas:

Meal ideas 

• Grilled chicken breast, brown rice, broccoli, side of fresh fruit
• Burrito bowl with lean protein, brown rice, veggies, pico de gallo and light guacamole
• Turkey, ham or plant-based sandwich on whole wheat bread with veggies, pretzels, side of fruit.
• Rice bowl with lean protein, shrimp or tofu, grilled veggies, brown rice, side of fruit
• Spaghetti with lean ground meat or turkey meatballs or meat sauce, side salad
• Plant based protein wrap with tempeh, roasted sweet potato, hummus and veggies, side of fruit.
• Thick whole grain crust pizza with grilled veggies and lean chicken sausage and light on the cheese
• Grilled chicken pita or whole wheat tortilla wrap with hummus, tomato, veggies and side of fruit.
• Turkey burger or plant-based protein burger with tomato, lettuce, side salad, roasted sweet potatoes.
• Stir-fry with shrimp or lean meat, brown rice, veggies

GAME DAY



3-4 hours before the match

We'll focus this on breakfast as what you select here will vary depending on what time the game is, but again looking to include those complex carbohydrates good to retain energy.

IDEAS

• Whole-grain bread
• Tortilla
• Bagels
• Waffles
• Oatmeal
• Protein Shake
• Cereals and fruits

And a moderate amount of protein such as:

• Low-fat dairy
• Yogurt
• Eggs or ham

After Game

Refueling after the game is important and athletes should consume something between 30-60 minutes after activity. This is more of a snack, and you can eat a full meal later if it applies. Always have them drink plenty of water post-game to rehydrate!

IDEAS POST GAME

• Smoothies
• Cereal with Milk
• Banana
• Protein Shake
• Protein or Granola Bars
• Sports Drink
• Yogurt 
• Chocolate milk 

Post Game Meal Ideas

• Grilled Chicken (Fish, Beef) with Vegetables and Rice
• Pasta with meat and Vegetables
• Burrito or Burrito bowl with rice, beans, vegetables and meat
• Sandwiches or wraps with meat and vegetables
• Stir fry with meat, rice and vegetables