Remember to drink fluids before, during and after the game to prevent dehydration. Water is the BEST fluid replacer – drink 8 oz. of fluid every 20 minutes during activity to prevent dehydration. Physical activities lasting greater than 90 minutes may require sports drinks (Gatorade, Powerade) or diluted 100% Fruit Juice to replace electrolytes – these drinks promote rapid absorption and supply energy.
Remember to eat at least 2 hours before the game for optimal energy during the game. Avoid high fat foods like hamburgers, French fries, and pizza before the game because they are slow to digest and may cause sluggishness and nausea. Eat high carbohydrate, moderate protein and low fat foods before the game like pasta with grilled chicken, turkey or ham sandwich, cottage cheese, and fruit.
Eat a high carbohydrate snack within 30 minutes after the game for muscle recovery (granola bar, trail mix, fruit)