START HERE / QUICK GUIDE
Athlete fuel: the one-page guide
Simple, affordable food for training, recovery and growth.
General educational information only; not medical or nutrition advice.
01
Protein through the day
Include a protein food at each meal and in snacks when helpful. Eat regular meals and snacks about every 3–4 hours; portion needs vary by age, size and appetite.
02
Recover with carbs + protein
Within about 90 minutes after hard practice or a match, pair a carbohydrate food with protein and drink water. A normal meal counts; no special shake is required.
03
Match carbs to the work
Add more rice, oats, bread, potatoes or fruit on hard-training and tournament days. On lighter days, keep balanced meals; extra workout snacks may not be needed.
Easy practice-day choices
Use familiar foods and eat enough to feel satisfied.
Before practice
- 2–4 hours before
- Egg-and-bean burrito (view recipe); oatmeal with milk and a banana (view recipe).
- 1–2 hours before
- Banana and toast; yogurt with fruit (view recipe).
After practice
- Quick snack
- Chocolate milk and a banana (view recipe); yogurt, fruit and granola (view recipe).
- If a meal is next
- Chicken, rice and beans (view recipe); turkey wrap with fruit (view recipe).
Never starve or dehydrate to make weight.
Skipping meals, restricting fluids, sweat suits and saunas can harm growing athletes. Bring weight concerns to a parent, pediatrician, athletic trainer or sports dietitian. See Put health before a number.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.