Pre-Game Nutrition

Pre-Competition Fueling

1-2 hours before competition

Up to 200 Calories total, total Carbohydrate up to 50grams and 10oz of water  

Please choose one of the following bulleted options below.

·       Home-made fruit smoothie : 1 cup low fat yogurt and ½ cup berries

·       1 original power bar

·       1 cup of noodles + 1 tbsp parmesan cheese

·       ½ peanut butter jelly sandwich

·       Kashi TLC-8oz sports drink

·       2 nature valley granola bars

·       Small box of raisins and 8 oz of sport drink

·       6 oz low fat fruited yogurt

·       Mini bagel + tbsp of jam

·       Apple + Mozzarella string cheese stick

·       1  packet flavored oatmeal + 1 clemetine

·       1 packet cream of wheat + 1 cup non fat milk

15-30 minutes before competition:  100 Calories total 10oz of water (up to 25grams carbs)

·       ½ cup applesauce

·       1 slice of toast + tsp jam

·       6inch banana

·       Wedge of cantaloupe

·       Handful of raisins 3 tbsp

·       1 clif kidz bar

·       1 nutrigrain bar

·       Gatorade prime

·       1 sports gel

·       2 fig bars

·       1 low fat granola bar

Immediately before up to 60 calories (up to 15 gram carbs)

·       Medium orange

·       1 cup melon

·       6 large jelly beans

·       ½ sports gel

·       ½ cup canned peaches, or fruit mix, or pinapple

·       8oz sports drink