Game Day
Perform
There are always a few breaks in the action during play. Here’s how to make the most of them.
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WHAT TO EAT
Simple carbs, electrolytes and fluid are in high demand while exercising, especially for longer periods.
- Fruit or fruit-based foods like applesauce, a ripe banana, raisins, dates, orange slices
- Simple grains like pretzels, cookies, crisped rice cereal treats, graham crackers, saltines
- Sports drinks
- Sport food (gels, chews)
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WHAT TO DRINK
- Sip water or a sports drink (if needed) during activity—start early!
- One swallow = 1 fluid ounce
- Aim for at least 8 fluid ounces per hour up to 60 minutes
- Aim for at least 16 fluid ounces per hour during long, hot workouts or games
Download Nutrient Timing Handout
Download this single-page handout so you can print out copies, or simply view as a PDF.
