Orchard Park Rubies team

Rubies Today

Nutrition Guide

Eat enough. Hydrate. Show up with energy.

Source article

Performance plate

Build your plate

Protein Fruits + vegetables Grains + starches

Start here, then adjust for appetite and training load.

Carbs

Fuel the work

Carbs are quick fuel.

  • Rice, pasta, potatoes, oats, bread, bagels
  • Fruit or applesauce before training
  • Color from fruits and vegetables

Protein

Recover and rebuild

Do not save all protein for dinner.

  • Meals: about 20-30 grams
  • Snacks: about 10-15 grams
  • Eggs, Greek yogurt, chicken, salmon

Fats

Support the body

Fats help your body recover.

  • Avocado, nuts, olive oil, salmon, nut butter
  • Keep heavy fats away from game time

Timing

Practice-day fueling

Morning practice

  1. Eat breakfast 1-2 hours before.
  2. Too early? Grab a quick carb snack.
  3. Eat well the night before.
PB+J Banana + almond butter Fruit smoothie

Evening practice

  1. Do not under-eat all day.
  2. Get two solid meals in.
  3. Add a snack 1-2 hours before.
Carb + protein snack Hydration check Post-practice meal

Daily checklist

Daily basics

  • Eat regular meals.
  • Pack 2-3 snacks on busy training days.
  • Test game-day foods before game day.
  • Notice what makes you feel fast.

Coach note

Need help?

If food, allergies, stomach issues, or health concerns are complicated, ask a parent/guardian and a qualified pro.