Have you, or have you ever heard anyone say “I just ate a hamburger a couple minutes before practice”?

You or your friend did not make the smartest decision on eating before practice.

Practice is difficult enough, why throw in some cramps, stomach pain, tired, sluggish and cold feelings?

Do Not Eat:

• Food High In Fat
  • i.e Pizza, Pasta, Soda, Hamburger, Fries & much more…
  • Fat (Lipids) take a long time to burn (More Time To Use As Energy)
• Food In Large Amounts
  • i.e. Plate full (Like In Dinner)
  • Eating too much will make you tired and sluggish

Please, Do Eat These:

• Foods Low In Fat & Small Amounts Of Food:
  • Small cup of yogurt (Flavored or Plain)
    • Why not make it interesting: Add a handful of granola or oats to add flavor and nutritional value
  • Small glass of natural juice
    • Orange, Apple, Grape, Exotic Fruits & Blended Fruits and Vegetables
    • Do it yourself in the blender or juice extractor
    • Buy it at the store
  • Natural Smoothies
    • Milk, Fresh or Frozen Fruits
  • PB & J (Peanut Better & Jelly Sandwich)
    • Half or Full Sandwich
    • Thin layer of peanut butter and jelly
    • Spice it up and add chopped bananas in the sandwich (mmmmmmm…)
  • Whole Fruits
    • An Orange or An Apple or A Banana or Mix Them Up.

Fruit Smoothies, Vegetable Smoothies, Raw Fruits & Raw Vegetables

Yogurt (Plain or Flavored) w/ Granola & Fruits

Eating Before Practice 101:

• Do you ever feel tired, sluggish, cold or stomach pain?
  • When you eat, your blood starts to circulate towards your digestive system
  • Little blood is circulating through your body (Arms, Legs) causing sluggish and cold feeling
  • Digesting food takes a lot of energy causing you to be tired 
  • Stomach pain is due to eating the wrong foods or eating too much or even waiting too long to eat (Over Hunger)
• How To Prevent The Above Before Practice:
  • Make sure you eat small amounts before practice (30-45 mins before)
  • Liquids are easier for the body to absorb and process (Digest)
  • Fruits & Vegetables have natural sugars, vitamins & minerals for the body to use immediately
  • Never know till you try (Trial and Error)
    • If certain foods don’t sit well with you, keep changing it around till you find what works for you