Before Physical Activity

• Focus on drinking water and consuming small portions of snacks with carbohydrates before any physical activity.

• Why? Because during play, the carbohydrates will provide energy, the water will provide hydration and you’ll be physically comfortable (neither hungry nor too full).

• What types of foods would be good to have after games? Focus on fluids, carbohydrate, fat, and protein after physical activity.

After Physical Activity

• What types of foods would be good to have after games? Focus on fluids, carbohydrate, fat, and protein after physical activity.

• Why? To ensure muscles are provided with energy and nutrients needed for recovery and for the next activity. Muscles are very receptive to storing carbohydrates and taking up the protein (amino acids) shortly after exercise.

Eat to Play

• Remember our bodies need macronutrients for fuel to perform. The three macronutrients are protein, carbohydrates, and fat.

• We are going to look at some different food items and when to eat them, before or after working out.

List of Foods

• Water

• Sports drinks

• Fruits

• Vegetables

• Bagels, bread, pasta

• Peanut butter, honey,

• Trail mix (seeds/nuts, dried fruit)

• Granola bars

• Yogurt, yogurt tubes

• Milk, chocolate milk, smoothies

• Rice, quinoa, sweet potatoes,

• Salmon, tuna, roasted chicken

• Hard boiled eggs, scrambled eggs with toast

• Lean meat sandwiches

• Avocados

• Meat with salad