Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION NCAA is a trademark of the National Collegiate Athletic Association. FUELING FORMULA FOR GAME-DAY NUTRITION FUELING FORMULA EXAMPLES AVOID NOTES PREGAME MEAL Lean protein Grilled salmon or Fried foods, spicy Some athletes forget the (Three to four hours + Long-lasting carbs chicken foods, entrée salads, protein! Protein helps before game time) + Fat (small amount) + Sweet potato or rice creamy sauces or your fuel “stick with you” + Colorful fruit or veggie + Butter dressings, sweets, throughout the game. + Fluids + Green beans high-fiber foods, Even at hotel breakfast + Water caffeine, soda, foods or bars, you may be able to beverages you’ve never find boiled eggs, yogurt, OR tried before milk or peanut butter. Scrambled eggs Meat or beans are good + Oatmeal options in afternoon + Peanut butter (in meals. Or pack your own oatmeal) sports bars. + Dried cranberries + Orange juice and water TOP-OFF FUEL Varies by athlete in terms Sports bar + water Fast-acting sugars This fuel provides the (Before warm-ups) of tolerance. OR unless you’ve had a opportunity to boost Protein (optional) Banana + sports drink great pregame meal. No energy stores for the + Carbs OR caffeine. game and prevent hunger. + Fluids Fig bars + water DURING-GAME FUEL Carbs Sports drinks, pieces Avoid feeling hungry while (Throughout game) + Fluids of sports bars, fresh you’re playing. This is an or dried fruit or fruit indicator that your body is leathers, trail mix. low on fuel. Eat and drink during games before you get hungry and thirsty. RECOVERY Protein Chocolate milk ASAP after exercise NUTRITION + Carbs ½ PBJ + water completion is the (Immediately after + Fluids Trail mix + sports drink ideal time to repair, game) Cheese/crackers + water replenish and rehydrate. Consuming recovery nutrition also “buys time” before athletes need their postgame meal; 90 minutes to two hours is appropriate as long as you’ve consumed recovery nutrition. POSTGAME MEAL Protein Balanced meal, more Caffeine + Carbs relaxed guidelines than + Fluids the pregame meal. Emphasize fluids! Softball players benefit from a nutritionally balanced diet that fluctuates with training volume and intensity. Formulating a yearlong game plan is critical..