Pre-Event (2-4 hours before)

Breakfast examples:  

• Pancakes or waffles w/syrup or peanut butter, 1 banana, 1-2 cups skim or 1% milk
• 1 cup oatmeal w/brown sugar or honey & raisins, 1-2 cups skim or 1 % milk
• 2-egg omelet, 2 slices whole wheat toast w/peanut butter, orange or pear,
  1-2 cups skim or 1% milk

Lunch:
Let lunch be the last large meal before afternoon competition or practice that starts about 2-3 hours after lunch.

Hydrate with at least one large glass of water in addition to 1 glass of milk
  
Examples:

• Turkey sandwich w/ 2 slices whole wheat bread, 2 thick slices turkey breast, mustard, tomato & lettuce
   * 1 cup baby carrots w/ 2 tbsp. ranch dressing
   * 1 orange
   * 1 bag lightly salted pretzels
   * 1-2 cups skim or 1 % milk
  
• Peanut butter & jelly sandwich on 2 slices whole wheat bread
  * 2 tbsp. of peanut butter & 2 tbsp. jelly or jam
  * 1 banana
  * 1 container of low-fat yogurt
  * salad w/dressing (choose vinaigrettes or
  lower fat dressings)
  
• Taco w/meat, lettuce, tomatoes and cheese(make at home, this is not a fast food chain taco)
  * 1 large apple
  * salad w/dressing
  * 2 cups skim milk

Pre-Event Snack (30-60 minutes before)
Ttry not to eat foods too high in fat or fiber as they may cause gastrointestinal upset

*the body desires carbohydrates for energy prior to competition

Examples:

• fruit
• cereal bar
• graham crackers
• packet of peanut butter & whole wheat crackers
• pretzels
• low-fat granola bar
• 100 % fruit juice

Post-Event Snack (within 30 minutes afterward)
Focus on high-carb foods to replenish energy stores
ingest 24 ounces fluid after practice or competition

Examples:

• 1 cup orange juice and medium bagel
• Fruit yogurt and graham crackers
• Bowl of Wheaties or Total w/milk & banana
• Piece of whole wheat bread w/peanut butter
• Whole wheat crackers w/cheese

Post-Event Dinner
Focus on protein and carbohydrate-rich foods.
Eat to restore energy used today and supply energy for tomorrow.

Examples:

• 6-8 ounce chicken breast, 2 cups green vegetable, 1 cup cooked rice
  1-2 cups milk
  
• Spaghetti w/meat sauce, salad w/dressing,
  1 whole wheat roll
  1-2 cups milk
  
• Lean steak,
  baked potato (use low-fat sour cream),
  2 cups green vegetable
  1-2 cups milk