If you eat lunch at 11:00 and practice starts at 3:30, that’s a substantial stretch of time without eating before you ask your body to perform. Plan to have something between lunch and practice.
Carbohydrates are an important fuel source for high-intensity exercise. Your body stores carbohydrate as glycogen in your muscles and liver, and that stored carbohydrate helps support the work you’re doing during training. Sprinting, lifting, conditioning, and repeated efforts throughout practice all place demands on that fuel supply.
Eating carbohydrates before training helps you arrive with fuel available. The amount you eat should account for how much time you have before training, what you’ve already eaten, and what your stomach tolerates.
The closer you get to training, the smaller and easier to digest that meal or snack should be. You have more room for a substantial meal when you’re eating 90 minutes beforehand than when you’re walking into the weight room in 30 minutes.
Here’s how you can apply that using a 180–200 lb male athlete as an example. These are practical starting ranges, and the portions can be adjusted as you learn what works.
With 90 minutes before training, 0.35–0.50 grams of carbohydrate per pound of body weight provides a reasonable starting point.
One easy option is a plain bagel with a tablespoon of jam and a medium banana. That provides 85–90 grams of carbohydrates.
Another option is two cups of Corn Flakes with a cup of low-fat milk and a medium banana, which also provides 85–90 grams.
If you prefer something more like lunch, have a turkey sandwich made with two slices of white bread and 2–3 ounces of turkey, along with an ounce of pretzels and a medium banana. That provides 75–85 grams of carbohydrates.
With 60 minutes before training, use 0.25–0.35 grams of carbohydrate per pound as a starting range.
An English muffin with a tablespoon of honey and half a banana provides about 55 grams of carbohydrates. A medium plain bagel provides around 50 grams, depending on the brand and size. A medium banana with an ounce of pretzels also provides approximately 50 grams.
All three are simple options that require very little preparation and are easy to bring to school.
With 30 minutes before training, 0.15–0.25 grams of carbohydrate per pound is a practical starting range. At this point, keep the portion manageable and choose foods you know sit well.
A medium banana with eight ounces of a regular sports drink provides approximately 40 grams of carbohydrates.
An original 22-gram Rice Krispies Treat with 12 ounces of a regular sports drink provides 38–40 grams.
Two slices of white toast with a tablespoon of jam total provide approximately 40 grams as well.
Choose one option based on when you can eat. These are alternatives for different schedules. You don’t need to eat at all three time points before the same practice.
Keep fat and fiber low immediately before training, particularly if you’re prone to stomach discomfort. Both belong in your overall diet, but larger amounts close to exercise can make the meal harder to tolerate.
Also, account for what you’ve already eaten. If you had a substantial meal close to practice, you may need a smaller snack. A longer, more demanding practice may require a different approach than a short lifting session.
The exact numbers will vary with the foods and brands you use. Start with a portion you tolerate, pay attention to how you feel during training, and adjust from there. You’re still growing, so regular meals and adequate food throughout the entire day remain the foundation.
Pack your pre-training food when you pack your school bag. Make eating before practice part of your preparation.
Preparing for practice starts before you step into the weight room or onto the field. Choose a snack that fits your schedule, pack it ahead of time, and adjust the portion based on how you feel during training. You don’t need a complicated meal plan to build a consistent habit—just a little preparation and food that works for you.
