Tips

How To Fuel Before Practice

Showing up to practice on an empty stomach is basically playing on hard mode for no reason. Your body needs fuel to actually do the thing you’re there to do. Here’s what to grab so you’re not gassed halfway through.

Go Healthy Carbs First, Protein Second

Carbs are your quick-burn fuel, protein is more of a slow build. A banana with peanut butter or some whole wheat toast with eggs hits both without weighing you down.

Skip the Greasy Stuff

A big greasy meal right before practice can turn your stomach upside down. It can slow you down, wreck your endurance, cause cramps and pains while making you all around miserable. If you want to avoid an upset coach and a brutal workout, skip the fast food before you go.

Time It Right

Yeah, your stomach needs a minute to breathe. Eating too close to practice will give you plenty of cramps but not much energy. You have to give your body time to process. Aim for something solid one to three hours out, and a light snack closer to start time.

DON’T Skip Meals Because You’re Not Hungry

Nerves and heat can both kill your appetite, but your body still needs the fuel whether you feel like eating or not. Something small beats nothing. Unsalted nuts, fruit, cheese sticks and veggies are light even on a queasy stomach, and will keep you from crashing on the field, mat or court. Take care of your body and it’ll take care of you.

DON’T Forget Water

Showing up dehydrated could cancel out a perfect meal. Stay hydrated with water throughout the day, not just five minutes before you walk out the door.