1. Nutritional Education

2. Gatorade Sports Science Institute (GSSI)

3. Protein Examples of Protein Meat - Fish Beans - Yogurt Eggs - Nuts
Day(s) before
Moderate
Pre-activity
During activity
Low
After activity
High
Examples of Protein
Meat - Fish
Beans - Yogurt
Eggs - Nuts
Tofu

4. Carbohydrates Examples of Carbs Whole Grain Spaghetti Brown Rice
Day(s) before
Moderate
Pre-activity
High
During activity
After activity
Examples of Carbs
Whole Grain Spaghetti
Brown Rice
Whole Grain Bread

5. Hydration Best for Hydration: Water Gatorade Thirst Quencher G2
Day(s) before
High
Pre-activity
During activity
After activity
Best for Hydration:
Water
Gatorade Thirst Quencher G2

6. During-Practice or Game Fluids
Perform
During-Practice or Game Fluids
Key is to STAY HYDRATED
Each athlete’s sweat rate is different
How can I tell if I’m dehydrated?
Am I thirsty?
Is my urine a dark yellow color?
If the answer is yes to any, you need to rehydrate quickly
Drink water throughout event in combination with Gatorade Thirst Quencher or G2
Items to help hydrate
Water
20 oz Gatorade Thirst Quencher
Gatorlytes if needed

7. Post-Practice or Game Foods & Fluids
Recover
Post-Practice or Game Foods & Fluids
Protein, Protein, Protein
Should consume 20 g of high-quality protein as soon as possible to repair muscle tissue and aid in recovery
Carbohydrates
Replace used glycogen and store more glycogen as an adaptation to training
Rehydrate
16-24 oz of fluid with sodium for every pound lost during exercise
Items to assist in Recovery
Gatorade’s Recover Protein Shake
Gatorade’s Whey Protein Bar
Water
Gatorade Thirst Quencher
Saltine crackers

8. Nutrition is VERY IMPORTANT
Overall Key Takeaway
Nutrition is VERY IMPORTANT
Continue eating healthy throughout season and off-season
Don’t wait until 2 hours before activity to begin eating healthy
Stay hydrated!
Your can not perform at your highest level if you’re dehydrated
Recovery is necessary
Eat a well-balanced dinner, high in protein after your activity