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Fueling Young Athletes Training Diet It is important to eat a diet that has adequate carbohydrates – this will ensure that your muscle stores are topped up and ready to fuel you during training, during practice and during games. Good sources of carbohydrate include whole grain breads and cereals, rice and pasta, fruits, and vegetables. A balanced diet that is low in fat and high in vitamins and minerals (from plenty of fresh fruit and vegetables) is also important to keep energy levels up and enable you to perform your best. Protein is also important for health, growth, maintenance and repair of muscles and other tissues. Good sources of protein are fish, chicken, turkey, beef, low-fat milk, cheese, yogurt, eggs, nuts and soy. Fluid Needs Being dehydrated can lead to early fatigue – but dehydration is completely preventable! It is important to learn to drink before, during, and after training and to drink before you feel thirsty. Before Practice/Game Drink 2 to 3 cups of fluids two to three hours before practice or a game. Thirty minutes before start time, drink ½ to 1 cup of fluid. During Practice/Game Drink about ½ to 1 cup of fluid every break you get (2-3 big gulps every 15-20 minutes). Water is sufficient during this time. After Practice/Game Try to replace sweat losses – you’ll probably need to drink at least 1 liter of fluid. You want to ensure you are rehydrating your body. Pre-Event Eating Pre-event snack The pre-event meal should be eaten 2-4 hours prior to playing and should also include plenty of fluids. Your meal should be high in carbohydrate and low in fat. Pancakes with syrup and banana 2 bowls of cereal with milk and yogurt 2 sandwiches with your favorite fillings Pasta with tomato sauce and milk Fresh fruit and 2 low fat granola bars Make sure that your muscles have enough energy stores to fuel you during training or a game, so top up with a high-carbohydrate low-fat snack 1 hour prior to playing. Jam/honey and banana sandwich Fruit cereal bar Banana smoothie Juice or sports drink Fig bars Eating During Competition Recovery Eating During a game, fluid intake is a priority. Ensure you have water bottles readily available. It is not necessary to eat during the game, especially when pre-event nutrition guidelines have been followed. You need to replenish muscle energy stores and fluid losses with high carbohydrate food and drinks in the hours after the game. Preevent meal and snack foods are good recovery food choices. Be prepared for playing in venues that don’t sell healthy high carbohydrate snack foods. Keep a stock of drinks and snacks in your training bag to have at games, and ensure you hydrate adequately in preparation. Convenient snacks include granola/fruit bars, dried and fresh fruit, dry cereal, fig bars, graham crackers, juice box, cheese sticks, yogurt cups and sandwiches.