You need roughly 4,600 calories per day and should aim to eat 3-4 hours before hard practices or competitions, with a low-fat meal of 200-300g carbohydrates and 30g protein such as a turkey sub with chips and fruit. If less time is available, eat a snack like fruit, milk or a granola bar 1-2 hours before, or a sports drink less than 1 hour before. Recovery is also important, so pack portable snacks and eat 30-60g carbohydrates each hour during long practices or tournaments, and have a carb- and protein-rich meal after games.

1. You need roughly 4,600 calories each day.
• When possible, eat 3 to 4 hours before a hard practice or
competition;
• Aim for a low-fat meal with about 200 to 300 grams of
carbohydrate and about 30 grams of lean protein;
• Example meal: a turkey sub with baked chips and a side of
fruit or a grilled chicken wrap on flour tortilla with pretzels
and fruit juice or low-fat milk;
• If there is not enough time to eat 3 to 4 hours before
competition, eat a snack 1 to 2 hours before practice;
• Good snacks: juice, fruit, milk, granola or cereal bars, small
bagel with peanut butter, cheese and crackers, or yogurt.
• If there is less than 1 hour before exercise, liquids, such as
sports drink or a low-fat liquid meal replacements, may be
the best choice.
RECOVERY IS IMPORTANT!
• Pack portable snack for
practice longer than 1 hour or
during tournament;
• Eat 30 to 60 grams of
carbohydrate every hour;
• Make the most of postgame
meals, recover with a carb and
protein rich snack.
Fuel Up To Play!
Pre-game Meals