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Recommended Pre & Post Practice Nutrition

This list is intended as a guide for your pre-practice and post-practice food choices.  What you eat and drink before and after practice, not to mention your main meals, affects your performance in the water.  Nutrition and hydration play a major role in your success.  When everyone is working hard, those that take care to properly fuel will separate themselves from the rest.  You are looking for a 2:1 or 3:1 Carb:protein ratio, depending on your age and build. 

*NOT ENOUGH CARBS = BURNING PROTEIN = BREAKING DOWN MUSCLE*

PRE-PRACTICE = Loading up on lasting energy with complex carbs (lower sugar)

Whole wheat bread/cereal/bagel

Homemade granola

Whole fruit

Peanut butter and jelly sandwich

Peanut butter and honey sandwich

POST-PRACTICE = Replenish glycogen stores burned during practice with simple carbs and protein that are quickly digested

SIMPLE CARBOHYDRATES:

Fresh fruit (bananas, peaches, oranges, pineapple, apricots, apples, pears, figs, grapes)

Dried fruit

100% Fruit juice (not from concentrate)

Chocolate

Cereal bars

Granola bars

Bagels/Breads/Muffins

Crackers

Plain graham crackers

Pretzels

Fig bars

Oatmeal raisin cookies

Sports drinks

PROTEIN (liquid protein digests faster than solid protein):

Whey protein shakes

Low-fat or non-fat milk

Chocolate milk

Milkshakes

Low-fat yogurt

Low-fat pudding