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From meal plans to grab-and-go snacks, our nutrition team has worked with professional sports dietitians to help make it easier for you to fuel your body for top performance. Eat like a pro with the tips below.
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Check out these products and tips to keep you fueled from pre-game all the way through to recovery.
The meal before your big game should be easy to digest for a quick source of energy. Fill half your plate with carbohydrate foods that tend to be lower in fiber, like potatoes or regular pasta. Fill the remaining half with protein foods to help you feel full and colorful, non-starchy vegetables for vitamins, minerals and antioxidants.
It’s best to eat 2-3 hours before your game or workout to allow time for your body to digest.
Try finishing your meal with beet juice, a natural source of nitrates that may help improve blood flow during exercise.*
Staying fueled during your game or workout is essential. A fruit pouch or a simple peanut butter and jelly sandwich on white bread can provide an energy boost between innings or at half time.
Also, be sure to find opportunities to sip fluids throughout the game. Think about using sports drinks or coconut water to stay hydrated, and avoid carbonated beverages during your game as they may upset your stomach.
For a quick source of energy that may be easier to digest, consider choosing carbohydrate foods that tend to be lower in fiber.
A deliciously balanced meal after your game should be equal parts protein, whole grains or starchy carbohydrates, and veggies or fruits.
Protein provides amino acids needed to build and repair muscle—aim for protein-rich foods like chicken, salmon, beef, or plant-based options. Carbohydrates are needed to replenish glycogen, a form of energy stored in your body’s muscles, while fruits and veggies provide minerals and antioxidants to support post-workout recovery.
Growing and developing athletes should not go more than 3-4 hours without consuming protein foods.
Sleep is a time of restoration, repair, and recovery—and it’s essential for performance. A consistent sleep pattern is important for supporting your body’s rhythm and routine for the day, and inconsistent sleep can lead to nutrition imbalances.
Having a serving of dairy-based protein—such as Greek yogurt, cottage cheese, or a small smoothie—1-2 hours before bedtime can help with recovery during sleep.
Tart cherry juice is a natural source of melatonin which can help support relaxation and restorative sleep.*
When snacking, include something you missed at a meal like fruits and veggies, or a dairy food like yogurt or a cheese stick.
Protein
Protein promotes satiety and helps support sustained energy levels.
Nuts & Trail Mix
These are a source of plant protein & healthy fats to support optimal energy.
Fruits & Veggies
Natural sources of carbohydrates & antioxidants support an active lifestyle.
Whole Grains
Whole grains are a source of carbohydrates – our body’s main source of fuel.
Staying hydrated throughout the day helps keep your mind and muscles working properly. How much water do you need in a day? Individual needs can vary based on a number of factors, but most healthy adults can use thirst as their guide.
Water is the best choice for hydration, but sports drinks may be appropriate for vigorous activities lasting more than an hour.
Chocolate milk is a great choice for post-game or post-workout hydration, because it supplies protein for muscle repair, sugar to replace energy stores, and micronutrients to support growing bodies.
Smoothies are a great way to fuel and hydrate—before or after a workout.
Provides amino acids to build and repair muscle
Provide the main source of energy for your body and brain
Support tissue repair and recovery
Help reduce inflammation caused by intense physical activity
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