Fueling for Success

With fall sports in full swing, many of us are spending evenings at games, practices, and tournaments. Whether you're fueling a student athlete or just looking for more energy throughout your day, the food you eat matters.

Just like you wouldn't put low-quality fuel in your car and expect peak performance, your body performs best when it's fueled with real, wholesome foods.

Before the Game

If game time is less than 30 minutes away, grab a piece of fruit like a banana or orange. If you have about an hour, try:

• Yogurt with berries and granola

• A peanut butter and banana sandwich on whole grain bread

• A simple protein bar with minimal ingredients

• Fresh fruit

 Avoid foods that can slow you down, such as fast food, fried foods, candy, chips, pizza, and ice cream.

Everyday Nutrition Matters

Game-day choices are important, but what you eat every day has an even bigger impact.

• Focus on whole foods whenever possible.

• Fill your cart with fruits, vegetables, and lean proteins.

• Watch for hidden sugars in packaged foods.

• Choose products with shorter ingredient lists and ingredients you recognize.

 Eat the Rainbow

The more color on your plate, the more variety of nutrients you're getting. Challenge yourself to include at least four different colors each day.

Hydrate, Hydrate, Hydrate

Water is one of the most important performance tools available. Start your day with a glass of water, drink regularly throughout the day, and make hydration a habit before, during, and after activity.

Sports drinks can be helpful during long, intense workouts, but for many athletes, water is all that's needed. When choosing a sports drink, read the label carefully and avoid products loaded with added sugars, artificial sweeteners, or unnecessary ingredients.

Bottom line: Great performance starts long before game time. Consistent nutrition, colorful foods, and plenty of water can help athletes and non-athletes alike feel and perform their best.