Updated: Nov 21
Looking to up your game? Focus on the little things! As a sports dietitian, I often have athletes ask what they should be consuming before, during and after practice or competition.
Check out this sports nutrition guide below:
Performance Fueling: Meal 3-4 hours before practice/competition:
Snacks in between meals/>1 hr before training:
Focus on a protein base + carbohydrate + fat (if desired): ~2-3 different components total
Two string cheese, crackers and That's It bar
Greek yogurt, blueberries and granola
Snacks ~1 hour before training
Focus on carbohydrate + small amount of protein
Apple and peanut butter
Granola bar and string cheese
Snacks <1 hr before practice/competition
Focus on a fast-digesting carbohydrate
During exercise >1 hr
Focus on fast-digesting carbohydrates
Bottle of Powerade
Two packs of fruit snacks
0-2 hours post training
Focus on a moderate amount of protein + higher carbohydrate (~1:4 protein to carbohydrate ratio) + fruits/vegetables + fluid
*Refer to the plate above!
If unable to consume a balanced meal, try these examples:
Corepower shake, banana, handful of dry cereal
Protein smoothie made with milk, greek yogurt, frozen fruit, frozen spinach
Note: Each athlete is going to have different energy and macronutrient needs. This is a general guide and would need to be tailored to meet each individual athlete's needs.
Questions or comments on performance fueling? Feel free to email me at email@example.com.