Fueling Champions One Meal At A Time
Practice Day Nutrition Checklist
The Foundational Athlete · 1-Hour Workout
Before practice
60 min out
Real food meal. Fuel the tank before you burn it.
During practice
Every 20 min
Hydrate. Light carbs only if intensity is very high.
After practice
Within 30 min
Protein + carbs to start recovery immediately.
Before practice
0 picked
Pick at least 1 fuel option
During practice
0 picked
Water + electrolytes required
After practice
0 picked
Pick at least 1 recovery option
Pre-practice fuel — pack 1–2 of these
Sourdough toast + nut butter
Complex carbs + healthy fat. Steady energy without a spike.
Prager Bros sourdough
Granola + Greek yogurt cup
Protein + carbs in one. Easy to prep the night before.
Purely Elizabeth · Organic Valley
Banana + RXBar
Quick-grab combo. Natural carbs + whole food protein bar.
RXBar (approved)
Rice cakes + guacamole
Light on the stomach. Carbs + healthy fat. No seed oils.
Lundberg · Wholly Guacamole
During practice — always in the bag
Water bottle (20–24 oz min)
Sip every 15–20 min. Don't wait until thirsty.
Buoy electrolyte drops
Add to water bottle. Replaces sodium + minerals lost in sweat.
Buoy electrolyte drops
Lemon wedge + sea salt pinch
Natural electrolyte backup. Squeeze into water if no Buoy drops.
Banana or medjool dates (optional)
Only if practice runs long or intensity is very high. Quick carbs.
Post-practice recovery — pack 1–2 of these
Paleovalley beef stick + fruit
Grab-and-go protein + fast carbs. Start recovery immediately.
Paleovalley beef sticks
Hard-boiled eggs + rice cakes
Whole food protein + carbs. Prep night before. Easy to pack.
Organic Valley · Lundberg rice cakes
Greek yogurt pouch + granola
15–20g protein. Fast to eat in the parking lot or car.
Organic Valley · Purely Elizabeth
Cheese slices + apple
Protein + fat + natural sugar. Simple, whole food recovery snack.
Tillamook or Organic Valley
Coach Kristie's bag rules
- No sports drinks, Gatorade, or Pedialyte — electrolytes come from real food and Buoy drops only.
- No candy, chips, or processed snacks — the bag fuels performance, not boredom.
- If you can't read the ingredients, it doesn't belong in the bag.
- Cold pack keeps dairy and eggs safe — use a small insulated bag insert.
- Pack the night before. A rushed morning means forgotten fuel.
Nutrition Quick Guides
Explore these additional resources for more insights.
