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Game Nutrition Recommendations
Drinking/Hydrating Recommendations
Fluids Best Choices Worst Choices
  • 2-3 cups 2-3 hours pre-game
  • 1/2-1 cup 1-2 hours pre-game
  • 1/2-1 cup 1 hour pre-game
  • 2-3 cups within an hour post-game
  • Water
  • Water flavored with citrus or other fruit
  • Diluted lemonate, limeade, or 100% fruit juice
  • Sports Drinks
  • Carbonated Drinks
  • Unfiltered apple juice
  • Caffeinated beverages
  • Drinks with high fructose corn syrup, fructose, and corn syrup
Eating Recommendations
Meals/Snacks Best Choices Worst Choices
  • 2-3 hours pre-game meal
  • 1 hour pre-game snack
  • Within an hour post-game snack
  • Pre-game meal should consist of 45% grains, breads, pasta, or potatoes; 35% vegetables and fruits; 15% beans, fish, chicken, eggs, or meat; 5% nuts, cheese, butter, or olive oil
  • Pre-game snack - Fresh fruit, crackers, bread
  • Post-game snack - 100% fruit juices, fresh fruit, bagel, muffin, sandwich, crackers, energy bar
  • Candy
  • Junk Food
Recommended Foods
Apples Bananas Grapes
Melon Slices Oranges Strawberries
Bagels Banana Bread Corn Bread
Crackers, fresh fruit, and cheese Fig Bars Fresh Vegetables and dip
Graham Crackers Granola Sandwiches
Muffins Pasta Pita bread and hummus
Potatoes Rice Tortilla chips and bean or salsa dip

Reference: Lair, C and Murdoch, S. (2002). Feeding the Young Athlete. Washington: Moon Smile Press