Pre-game meals and snacks help prevent hunger and fatigue during competition.

  • Pre-game meals should be full of high-carbohydrates the night before a competition.
  • High-fat foods should be avoided.
  • Pre-game snacks can include: fruit (fresh or dried), fruit bars, raisins, saltines, fig bars and popcorn (without butter).

Post-game meals are necessary to replenish what the body lost during competition.

  • A post-game meal should be consumed 30 minutes to two hours after competition.
  • Because carbohydrates are the fuel source for muscles, it’s important replace carbohydrates after your muscles have used up fuel during competition.

Hydration is important before, during and after a competition.

  • Drinking 17 to 20 ounces of water or sports drink two to three hours prior to competition can help prevent dehydration.
  • Consume seven to 10 ounces of water or sports drink 10 to 20 minutes before and during competition to stay hydrated.