GET READY!

ARRIVE TO THE TOURNAMENT HYDRATED AND FUELED.

• PRE-COMEPETITION MEAL 2-4 HOURS PRIOR TO PLAY;
• SNACK 30 – 60 MIN BEFORE OR BETWEEN MATCHES

PRE-MATCH MEAL: Carbohydrate Rich with Small Amounts of Low Fat Protein

• Grains: Rice, Pasta & Bread
• Fruit & Vegetables
• Protein: Eggs, Fish & Chicken
• Fluids: Water, Fruit Juice & Sports Drink

PRE-MATCH SNACK: Sports Snacks

• Sandwich Or Sports Bar
• Fluids: Water, Fruit Juice & Sports Drink

ON-COURT FUEL (IF NEEDED):

• Bring Quick-Energy Foods, Sports Drinks, Gels & Water
• Pretzels, Jelly Beans, Bars & Fruit

RESTORE

INCORPORATE SPECIAL FOODS TO ENHANCE THE BODY’S NATURAL HEALING

• Fluids! Adequate Hydration Is Key For Tissue Healing
• Fruits & Vegetables Are Essential For Vitamins & Minerals
• Omega-3 Fatty Acids Promote Health & Improve Uptake of Fat-Soluble Vitamins

RETAIN

FUEL FOR PERFORMANCE: PROFESSIONAL ATHLETES HAVE INCREASED NUTRITIONAL NEEDS. EAT 3 MEALS A DAY AND 2-3 SNACKS PER DAY FOR CONTINUOUS ENERGY

• Eat balanced Meals Including All Groups From The Food Pyramid
• Eat At Regular Intervals To Avoid Spikes & Crashes In Energy Levels
• Eat Foods Rich In Calcium & Iron
• Hydrate Continuously To Avoid Dehydration & Cramping During Activity

RENEW

REFUEL – DRINK FIRST!!! REPLENISH ENERGY STORES WITHIN 30 MINUTES TO PROMOTE MUSCLE RECOVERY & BEGIN PREPARATION FOR NEXT MATCH

• Snack With 2 Or 3 Parts Carbohydrate To 1 Part Protein
• Drink! Continue Fluid Intake To Replenish Sweat Loss & Store Up For Next Match
• Consume A Meal Within 2 Hours After Match Consisting Of:
  • Carbohydrate (30+ Grams) To Replenish Energy
  • Protein (6-20 Grams) To Repair Muscle
  • Low Fat