π― Goal: Stay energized in class, avoid crashing before practice, and recover well after.
ποΈ PRACTICE TIMES:
- Monday β 2:30 PM
- Tuesday/ Thursday β 1:50 PM
- Wednesday/ Friday β 3:30 PM
π³ BREAKFAST β βJump Start Fuelβ
When to Eat: Before 8:00 AM
Goal: Carbs + Protein = Energy + Focus for school & practice
β Easy Meal Ideas:
Regular Option | GF/DF Option |
Bagel + Peanut Butter + Banana | GF toast + Peanut Butter + Banana |
Oatmeal + Berries + Honey | GF oats + Berries + Maple Syrup |
Eggs + Toast + Fruit | Eggs + GF toast + Apple or Grapes |
Smoothie (yogurt, fruit, oats) | Smoothie (almond milk, banana, berries, oats, protein) |
Cereal + Milk + Fruit | GF Cereal + Oat or Almond Milk + Fruit |
π₯ͺ LUNCH β βPractice Power Mealβ
When to Eat:
- Monday/Tuesday: 11:00 β 12:00 PM
- Wednesday: 12:00 β 1:00 PM
Goal: Carbs + Protein + Veggies
Not too heavy β keep it light and energizing.
β Easy Meal Ideas:
Regular Option | GF/DF Option |
Turkey Sandwich + Chips + Apple | GF wrap + Turkey + Hummus + Apple |
Chicken Burrito + Rice | Chicken + Rice Bowl (no cheese, add salsa + avocado) |
Pasta + Meat Sauce + Side Salad | GF Pasta + Turkey Meat Sauce + Salad |
PB&J Sandwich + Banana | GF Bread PB&J + Banana |
Chicken Caesar Wrap + Fruit | Grilled Chicken + Quinoa Salad + Grapes |
β‘ PRE-PRACTICE SNACK
When to Eat:
- Monday: 1:30 PM
- Tuesday: 12:50 PM
- Wednesday: 2:30 PM
Goal: Quick carbs = Energy boost before practice
Light snack β easy to digest, not heavy.
β Easy Snack Ideas:
Snack Idea | Notes |
Banana + Almond Butter | Quick, portable, energy-packed |
GF Granola Bar (e.g., KIND, RXBAR) | Choose low sugar, whole ingredients |
Rice Cake + Peanut Butter + Honey | Simple and satisfying |
Trail Mix (nuts + dried fruit) | Small portion (1/4 cup) |
Apple Slices + Nut Butter | Sweet + protein combo |
Fruit Snacks + Water | Fast carbs + hydration |
π§ HYDRATION PLAN
Goal: Hydrate steadily β donβt wait till practice to start drinking water!
Time | What to Drink |
Morning (before school) | 16 oz water |
Midday (before lunch) | 8β16 oz water |
Pre-Practice | 8 oz water or electrolyte drink |
During Practice | Sip water throughout |
After Practice | 16 oz water + optional electrolyte packet |
π₯ POST-PRACTICE RECOVERY SNACK (ASAP)
Eat within 30β60 min after practice for best recovery.
β Easy Ideas:
Recovery Snack | GF/DF Option Included? |
Protein Shake + Banana | Yes (use plant-based protein + almond milk) |
Turkey Sandwich + Apple | GF bread option |
Yogurt + Berries + Granola | DF Yogurt (coconut or almond-based) |
Chicken + Rice Bowl | Naturally GF/DF |
Rice Cakes + Tuna or Turkey + Fruit | Naturally GF/DF |
π 2-WEEK GROCERY LIST (Practice Days)
Carbs | Protein | Fruits/Veggies | Hydration |
GF Bread/Wraps | Chicken/Turkey | Bananas, Apples, Grapes | Water Bottle |
Rice Cakes | Eggs | Berries, Carrots, Spinach | Electrolyte packets |
GF Oats/Granola | Plant-based Protein | Avocados | Coconut Water (optional) |
Rice/Quinoa | Nut Butters (PB/Almond) | Dried Fruit (for trail mix) | |
GF Pasta | Tuna |
πͺ REMINDERS FOR ATHLETES:
- Donβt skip meals β food = fuel = better practice!
- Hydration starts early β sip throughout the day.
- Recovery snack = faster gains β donβt forget it!