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BASIC GOALS
BASIC GOALS
Fuel regularly: Eat balanced meals every 3–4 hours.
Hydrate well: Drink water consistently throughout the day, not just during play.
Recover smart: Focus on post-training nutrition and sleep
HYDRATION
Water + electrolytes. This helps replace sodium and potassium that we lose through sweating
Sip consistently during sessions — not just during breaks
BEFORE CAMP (1-3 days out)
Goal: Top off energy stores
(glycogen - when the body needs a boost of energy glycogen is broken down to release glucose into the bloodstream to be used as fuel for the cells)
Complex carbs like oats, brown rice, sweet potatoes, pasta, whole grains
Lean protein: chicken, eggs, Greek yogurt, tofu, fish
Healthy fats: avocado, nuts, olive oil
Hydration: 80–100 oz of water/day + some electrolytes
TIP: Studies show that Turmeric is a powerful antioxidant that can reduce inflammation training can cause.
DURING WORKOUT NUTRITION (daily)
Goal: Maintain energy, performance, and recovery
Pre-training meal (2–3 hrs. before):
Carb-focused + protein
example: whole grain toast + peanut butter + banana, or rice + chicken + veggies
Light snack (30–60 min before if needed):
Banana, applesauce pouch, pretzels, granola bar (low fiber/fat)
Post-training snack (within 30 mins):
Carbs + protein (ideal ratio: ~3:1 carbs to protein)
Chocolate milk, protein smoothie with fruit, yogurt + granola
Dinner:
Balanced meal to refill energy stores
Carbs, protein, veggies, healthy fats
AFTER PRACTICE
Goal: Rebuild and restore
The best time is 30 minutes after
Keep protein intake consistent (3–4 servings/day)
Antioxidant-rich foods (berries, leafy greens) to fight inflammation
Lots of sleep and hydration
TIP: Soaking in magnesium baths after exercise can help to relax tired muscles, reduce stiffness and cramping.
A good tip I learned is to take a Contrast Shower to aid recovery
A contrast shower alternates between hot and cold water for a total time of anywhere between five and ten minutes.
Improves blood flow and nitric oxide delivery, helps mood, focus, and attention and reduces inflammation
SLEEP!
Sleep and rest is the bodies best and quickest way to restore muscles and energy levels.
7-8 hours a night
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