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Eat to Win!
Healthy choices for athletes
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The Basics

  • Do not skip meals

    • Aim â€‹for 3 "Winning Plates" plus a pre-fuel and a re-fuel snack

  • Stay away from sugary drinks

    • Juice, soda, sweetened tea/coffee drinks, fruit drinks, sports drinks, flavored milk, powdered drinks​

  • Sports drinks are the exception not the rule​

  • Try to stay away from processed foods

  • Hydrate!

Hydration Rules:

  • Most of the time, water is the drink of choice

  • Aim for 32 ounces within the 3 hours before a practice or game

    • 16 ounces should be within the hours before a practice or game​

  • Aim for 10-12 ounces during breaks​

  • Aim for at least 32 ounces after practice 

Sports drinks are ok during the following: 

  • For hard workouts over 90 minutes

  • For workouts when you are unable to drink at least 20 ounces of water during the 3 hours before the workout 

  • For workouts in extreme heat

  • During tournaments or if unable to eat within an hour after exercise

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Build a winning plate!

Meal Ideas

  • Pasta with chicken and salad

  • Burritos with lots of veggies and meat

  • Meat and veggie sandwich on whole grain bread

  • Thin pizza with a salad or 1 cup of veggies

  • Egg/Toast/Banana

  • Oatmeal/Fruit/Nuts

  • Avocado toas

  • Whole grain waffle + fruit & nuts

  • Plain yogurt with fruit and granola 

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If you have to eat fast food, pick options that provide a lot of veggies. Burritos and sandwiches are better options than fried foods. 

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Drinks

Water

Dairy or soy milk

Health Fats

Avocado

Cheese

Nuts

Oil

Seeds

Fruits

Fresh fruit

Canned fruit in light syrup

Dried fruit

Flavors

Herbs

Ketchup

Mustard

Salt & Pepper

Salsa

Vinegar

Orange Wedges
Sliced Kiwi
Banana Bunch
Sandwich
Fresh Veggies

Prefuel

​within an hour before game/practice

  • Bananas

  • Peaches

  • Clementines

  • Apples

  • Apple squeeze packets

  • Canned fruit/light syrup

  • Carrots

  • Pretzels 

  • Nutrigrain bars

  • Granola bars

Refuel

​within 30 minutes after activity

  • Hydrate

  • Trail mix (nuts, raisins, granola)

  • Kind bars

  • Nuts & fruit

  • Cheese sticks

  • Yogurt

  • Peanut butter & banana sandwich

  • Tart cherry juice

  • Big Sur/Phyter bars

Tournaments/Meets

Between games/races/sets

  • Sports drink after 90 minutes

  • Bananas/banana chips

  • Raisins

  • Apple squeeze packets

  • Pretzels

  • Granola bars

  • Orange slices

Lunch Break

  • Pick sandwiches over fast food

  • Avoid cheese and greasy foods

  • Grain/proteins/produce

  • Avoid soda/caffeinated drinks/juice/slushy/sweentened teas

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