4d (edited) • The Player’s Guide 📚
Nutrition Q&A Recap from tonight’s call (parents + players)
Here are the key takeaways from our nutrition talk:
Big takeaways
- Before games: prioritize carbs for fuel. Keep it simple and easy to digest.
- After games: prioritize carbs + protein ASAP (ideally 30 to 60 minutes after). Then eat a normal meal within a couple hours.
- Test foods in practice first. Do not try new stuff on game day.
Greek yogurt before games
- Plain Greek yogurt can be solid if your athlete tolerates dairy.
- Avoid high added sugar yogurts.
- Pair it with carbs (fruit, granola, or a drizzle of honey) because carbs are the main fuel.
Best post-game option
- Low-fat chocolate milk is a great recovery option because it has carbs + protein.
- If dairy does not work, do fruit + a protein source (shake, yogurt, or a simple sandwich).
- Then eat a real meal later: carbs + protein + vegetables.
Morning games
- Eat something. Even a small carb snack is better than nothing.
- Night before matters: carb-forward dinner, not greasy, not overly sugary.
- Use timing:
If you want the full recap PDF, click here.
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Nutrition Q&A Recap from tonight’s call (parents + players)
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