🥍 Game Day Nutrition

Key Focus

• Carbs + Protein + Healthy Fats
  
  

• Don’t skip meals
  
  

• Stay hydrated
  
  

Night Before the Game

Goal: 60% Carbs | 20% Protein | 20% Fruits/Veggies

Eat:

• Chicken & Rice with Veggies
  
  

• Spaghetti with Veggies
  
  

• Tacos with Rice & Veggies
  
  

• Salmon & Rice
  
  

Breakfast (Game Day)

Goal: 50% Carbs | 25% Protein | 25% Fruits/Veggies

Eat:

• Eggs & Toast
  
  

• Avocado Toast with Eggs
  
  

• Oatmeal with Fruit
  
  

• Yogurt Parfait with Granola
  
  

• Bagel + Cream Cheese + Fruit
  
  

Avoid greasy, fried, or heavy foods.

Lunch (Game Day)

Goal: 55–60% Carbs | 20% Protein | 20% Fruits/Veggies

Eat:

• Salad with Protein
  
  

• PB&J Sandwich + Fruit
  
  

• Deli Sandwich
  
  

• Protein Wrap (Protein + Cheese + Veggies)
  
  

Pregame Snack Ideas

(Choose light, easy-to-digest carbs)

• Banana with Peanut Butter
  
  

• Rice Cakes
  
  

• Yogurt with Granola
  
  

• Cheese & Crackers
  
  

• Protein Shake
  
  

• Fruit & Veggies
  
  

Timing Tip:

• 5PM Game → Snack after lunch
  
  

• 7PM Game → Snack after school + again 1–2 hours before
  
  

What Foods to Focus On

Carbs:

• Apples, Bananas, Oatmeal, Rice, Sweet Potatoes
  
  

Protein:

• Chicken, Turkey, Tuna, Milk, Yogurt, Tofu
  
  

Healthy Fats:

• Olive Oil, Nut Butters, Avocado
  
  

Important Reminders

✅ It’s about fueling, not dieting
✅ A light meal is better than nothing
✅ Add a little sugar if needed (Fruit is perfect!)
✅ Stay hydrated — add a little salt to water if dehydrated

🚀 Bottom Line:

Eat. Snack. Drink water. Fuel your body to play strong!

TIPS for Google Sites Layout:

• Make each section a separate block ("Text Box").
  
  

• Add cute icons (🍎🥑🍗💧) if you want it to feel more fun.
  
  

• Use headers (Heading 1 for titles, Heading 2 for subtitles).
  
  

• Keep one idea per section to make it easy to skim.
  
  

Would you also like me to create a second option that's even shorter (like a quick checklist format)? ✅
Could be good if you want a “Quick Nutrition Tips” page too!