Fueling Your Game
🥗 Why Nutrition Matters for Student-Athletes
Whether you're preparing for a showcase, recovering from a weekend tournament, or just getting through a tough training week, what you eat directly impacts your performance, recovery, and energy levels.
This isn’t about calorie counting—it’s about giving your body the fuel it needs to compete, recover, and stay healthy.
🥪 Pre-Game Fuel Tips
✔ Eat 2–3 hours before a game
✔ Focus on carbs for energy + a little protein
✔ Avoid greasy or heavy meals
Examples:
- Grilled chicken wrap + fruit
- Rice, veggies, and lean meat
- Bagel with peanut butter + banana
🧃 During the Game or Practice
✔ Sip water regularly
✔ Electrolyte drinks (in moderation) for long sessions
✔ Avoid sugar-heavy snacks mid-practice
🍝 Post-Game Recovery Meals
Within 60 minutes of finishing:
✔ Eat carbs to refuel and protein to repair
✔ Add veggies or fruit for inflammation-fighting nutrients
Examples:
- Turkey sandwich + orange slices
- Smoothie with protein, banana, berries
- Pasta with chicken + broccoli
💧 Hydration Counts Too
- Athletes should aim for at least half their body weight in ounces of water per day
- Hydrate before you're thirsty
- Add electrolytes if training in heat or multiple sessions
🛠️ Want Help Planning?
We created the Performance & Nutrition Toolkit for Student-Athletes to make meal planning easier.
✅ Editable meal templates
✅ Cheat sheet of fueling tips
✅ Printable trackers
✅ Designed with real athletes in mind
🧠 Bonus Tip:
👉 If you're not eating enough, your body can’t recover.
👉 Food is fuel. And fuel = performance.