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Sample 1-Day Menu
Adapted from Fuel for Young Athletes
Pregame Breakfast Ideas:
• Hot or cold cereal, milk and fruit
• Bagel with juice or milk
• Muffins with milk or juice
• Yogurt and toast
• Frozen waffles or pancakes, juice or milk
Pregame Lunch/Dinner Ideas:
• Chicken or sliced turkey sandwich on whole grain bread or roll, fruit, juice or milk
• Pasta with tomato sauce, bread, fruit, juice or milk
• Baked potato with cottage cheese, fruit, juice or milk
• Thick crust pizza, fruit, juice or milk
Pregame Snacks and Liquid Meal:
• Fruit
• Sports bars or cereal bars and sports drink
• Dried Cereal and juice
• Dried fruit
Great On-the-Go Breakfasts
Adapted from Fuel for Young Athletes
• Veggie Pizza with Extra Veggies
• Peanut Butter on an English Muffin
• Frozen Waffles and Applesauce
• Cold Cereal and Fruit
• Instant Hot Cereals and Raisins/Craisins
• Scrambled Egg Sandwich
Great Recovery Breakfasts
Adapted from Fuel for Young Athletes
• Peanut Butter and Jelly Sandwich
• Cereal Bar and Skim or 1% Milk
• Instant Cereal and Skim or 1% Milk
• Apple or Banana, Peanut Butter and Skim or 1% Milk
• Bagel with Cream Cheese
• Hard Boiled Egg with Juice
• Skim Latte and a Muffin
• Yogurt and Graham Crackers
• Egg Salad, Turkey or Peanut Butter Sandwich and a Bag of Grapes
• String Cheese, Apple and Crackers
• Graham Crackers and Peanut Butter with Skim or 1% Milk
Water Rules
Adapted from Fuel for Young Athletes
2 hours before event: Drink about 2 cups of water
15 minutes before event: Drink another 1-2 cups
During the event: Drink about 1/2-1 cup every 15-20 minutes
Within 15 minutes agter event: Drink as much as you can
After Event: continue to drink to replace lost fluids
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| © Copyright All Star Aquatics 2005 | ||||||
