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