FUEL:
• Cereal, bread, oatmeal, rice, pasta and other grain-foods, as well as all types of vegetables and fruits, are excellent sources of carbohydrates that fuel your muscles.
• Lentils, chickpeas and other kinds of beans and legumes are also good carb-rich choices.
• Consuming abundant carbohydrates on a daily basis can reduce fatigue and enhance stamina.
• Include a protein-rich food at each meal to build muscles, but make sure the main focus of the meal is on rice, pasta or grains to fuel muscles.

QUICK ENERGY:
• If you need a pre-exercise energy booster, bananas, crackers or a granola bar can perk you up.
• Prevent the need for an afternoon energy booster by eating more at breakfast and lunch.

PRE-EXERCISE MEAL:
• An easy-to-digest, pre-exercise snack or small meal can improve athletic performance. Experiment during training to learn which foods, and how much, settle well and work best for your body. Some popular choices include oatmeal, cold cereal, banana, canned peaches, granola bars, bagels and pasta.
• The night before an event, enjoy easy-to-digest carb-based meals such as spaghetti with tomato (and meat) sauce, beans and rice or chicken with rice and veggies.
• Before a 10:00 a.m. morning game, eat breakfast by 7:00 or 8:00 a.m.
• Before a 4:00 p.m. afternoon game, eat a hearty breakfast and lunch, plus a pre-game snack.
• Before an evening event, eat an early dinner.

FLUIDS:
• To prevent dehydration, drink fluids before, during and after strenuous exercise.
• You’ve had enough to drink if your urine is pale yellow.
• Water is a good choice during exercise that lasts less than an hour and a sports drink when more than an hour.
• Chocolate milk is a popular carb + protein recovery option.

RECOVERY FOODS:
• After hard exercise, the sooner you refuel, the better.
• Your muscles want three times more carbs than protein, so eat more pasta, rice and bread rather than meat.
• Choose salty foods (soup, spaghetti sauce, cheese) or sprinkle salt on your next meal to replace sweat loss.