First, the athlete should maintain a healthy diet every day, not just on game day, for overall well- being.
- Protein: fish, chicken, tuna, lean beef, turkey, lower fat dairy products,
- Carbs: oatmeal, brown rice, whole wheat pasta and breads, sweet potatoes, beans, fruits and veggies
- Fat: fish, nuts, peanut butter
- Other – Cereals and grains Vegetables Crackers Peanut butter crackers Peanut butter sandwich
Pancakes French toast Bagels Orange juice Apples Bananas Grapes Lean Meats
Avoid dairy products high in fat. Low fat yogurt should be fine.
Adequate fluid intake is important before and during the game to avoid dehydration… but again, too much is not good medicine. In addition to water, sport drinks or fruit juices are good choices.
If your practices or games are late in the afternoon, right after school, make sure you eat breakfast and lunch that day. Some fruit like bananas or oranges one hour before the practice or game would be a good booster.
- Breakfast: Orange juice, large bowl of Raisin Bran, and a banana.
- Snack: 1 cup of yogurt, and two granola bars.
- Lunch: 2 turkey sandwiches, apple, milk, and 4 oatmeal cookies.
- Snack: 2 peanut butter and jelly sandwiches, and milk.
- Dinner: 2 chicken breasts, potatoes, steamed vegetables, and a roll.
- Snack: 2 english muffins with peanut butter.
It is extremely important to be well hydrated, especially during the summer heat. Your performance on the court can decrease dramatically when your body is low on water. You should aim to drink water all day long, don’t
- Try and get most of your calories from regular food and don’t look for supplements as a cure all.
- Adopt health eating habits that will last you a lifetime. Don’t bother with a quick fix or a temporary diet. If you are on a diet temporarily, you will lose the results once you stop.
- Plan your day, pack snacks, wake up early enough to eat breakfast, etc.
- Eat a diet rich in complex carbohydrates to provide the energy source to fuel your intense training, practices, and games.