Choose a high-carbohydrate meal like the ones discussed on the previous page. Aim for one that supplies eight calories for each pound you weigh.

If you’re hungry, choose a light snack. That’s how you will avoid indigestion and nausea. Choose a snack that supplies about two calories for each pound you weigh.

Don’t eat anything, but make sure to drink one and a half cups (12 oz.) of water or sports drink 10–15 minutes before exercising.

Drink one-half cup of cool water or sports drink every 10–15 minutes during practice or competition.

Off Season

During the off-season, athletes do not need as much energy as they do when they are competing. They should cut down on high-calorie foods so they can maintain their weight until the playing season begins again. If athletes gain weight, they won’t play as well and will have to diet strenuously during the training period, which will cut down on their performance.

Clothing

Proper clothing is important for sports participants. You should always change from street clothes to sports clothes before you participate in an activity. Clothing that is too tight or too loose may hinder performance and should be avoided.

Be sure to wear good quality shoes and socks that fit properly. Often, two pairs of socks is a good idea. Blisters form easily if shoes or socks do not fit properly.