1. “Pacing Chart” for Fluid Intake Use the guide below to plan your fluid intake. Pre-Practice or Game……. ç2 hours before-20 oz fluids ç10 min before:“Top off tank” - 4 oz fluids During Practice…… çDrink 32-oz water bottle over course of a 2-hours. çDrink every break. çBring own bottle if needed During Game…... çDrink at every break. ç8 oz Sport drink at half- time Fluid Choice…. personal preference çA ction <30 minutes/water çAction >30 min/sport drink refuels and re- hydrates. After Practice or Game… çDrink 24 oz fluid per pound weight lost çSip fluids slowly over several hours. çAdd salty foods to “hold on” to fluids. (pickles/pretzels/crackers/soup) çRegain 80% of weight before next practice.

2. UW-Stout Recovery Drinking Performance drops with your water weight! For every pound you lose during practice drink the number of bottles shown to regain at least 80% of your water before the next practice. Wt lostDrink (32 oz bottles) To Regain 1 lb…..……………………..75 lbs. 2 lbs.……………………….1.5 lbs. 3 lbs.………………………2.5 lbs. 4 lbs……………………….3.25 lbs. 5 lbs……………………….4.0 lbs. 6 lbs……………………….4.75 lbs. 7 lbs……………………….5.0 lbs. It can take up to 6 hours to re hydrate. Start now!

3. Refueling Nutrition: AM practice Start with sport drink in locker room before practice Start - 1st Window : èLocker room ç32 oz gatorade & “bar” çBoost/Slim-Fast èHome/Class çBreakfast Sandwich. Sport drink çCereal, juice, toast è11:00 am lunch è12” Sub, baked chips èFruit/ sauce/yogurt èMilk/juice/soda Continue every 2-3 hours è1:00-2 pm èJuice bottle, cereal bar è4:30-5:00 pm Supper èPotato/pasta/rice/ stuffing èBread/bun/tortilla èFruit/ sauce/yogurt èMilk/juice/soda è7:30-8:30 am Snack è11:00-12:00 snack

4. One Minute Breakfasts Breakfast is a critical meal for athletes.. Train your stomach to handle breakfast on practice days so you can tolerate food (fuel) for early games. Food eaten in the morning saves muscle energy for afternoon practice. Dorm Room or Apartment  Instant Oatmeal, Milk, Fruit cup  Bkft Cereal, milk, banana  Toaster Waffle, Applesauce, peanut butter  Bkft Smoothie (yogurt, fruit, wheat germ, milk)  English Muffin, lean ham, juice box  8 oz yogurt, Apple, Peanut Butter  Hard Boiled Eggs, Juice with Calcium,  Cottage Cheese, fruit cup, toast or bagel “Supper for Breakfast”  Leftover cheese pizza, juice or milk  Leftover spaghetti, Parmesan cheese, juice box  Leftover “helper” meal Walking To Class:  High protein sport bar, Bottle of Juice or milk  Low-fat Poptart, fruit or juice box  Canned liquid meal, cereal bar, apple  Peanut butter sandwich, juice box or fruit  Trail mix  Dry granola cereal, string cheese Commons: Milk, chocolate milk, hot/cold cereal, banana, fruit sauce, bagel, toast, pancakes, yogurt, peanut butter, jelly, cream cheese

5. Refueling Nutrition: late practice 50-100 gm Carbohydrate every 2-3 hours  Eat carbs/protein every 2-3 hours 'til bed  Night/Bus Snacks Impt!  8:30-9:00 pm Snack  10:30-11:00 pm Snack  1:00-1:30 am Snack Snacks  Cereal, Milk, Juice  Sandwich, Yogurt  Apple, peanut butter, Teddy Grahams  Pop-Tarts, Fruit Cup, String Cheese  Ramen, 2 toast, milk  Bean Burrito (make own, double tortilla)  Left over Hot Dish  Bus: sandwich, sport bars, sport drink, dry cereal, Pop- tarts, cereal bars, crackers, pretzels, Newton's

6. Meal Schedule for Night Owls. College athletes tend to get up late and stay up late. Fueling and weight problems can occur when a healthy breakfast is missed and a high fat/calorie night snack is eaten instead. Below is an example of how to adjust meal times to Red Cedar Medical Center Mayo Health System  6-9:30 am Still Sleeping.  9:50 am Morning Snack sCereal Bar/Juice sSport Bar/water sSlim-Fast sYogurt/fruit s10am-1 PM Classes s1 PM-1:30 Lunch sSub Sandwich, pretzels, beverage sQuarter Pounder small fries, beverage s3:00 PM Pre-Practice Snack s8-16 oz sport drink s3-4 Newton's/ water or sport drink sCereal Bar/water or sport drink sBanana/water or sport drink s3:30-5:30 PM Practice: sips of Gatorade, Accelerade, or water sPractice or workout s5:30 PM Recovery Protocol: combination of sport drink, sport bars to provide 50-100 grams carbohydrate and 6-24 grams protein. s6:30-7:30 PM Supper: slean meat, potato or noodles, or rice, vegetable or salad or fruit, beverage sHot Dish, lasagna, or pasta, vegetables or salad, juice with calcium or milk s10-11 PM Night Snack : Now’s the time to eat the breakfast you slept through this morning:. sCereal, milk, Vanilla Wafers sEnglish Muffins or toast with peanut butter, fruit sSmoothie of yogurt, fruit, milk, and graham crackers or dry cereal, or animal crackers sHot chocolate, animal crackers, banana

7. Recovery Plan A strategy to speed re-fueling and repair of muscles after a long or hard workout ( 60 or more minutes) Time : 30 minutes of a hard workout (>60 minutes) Eat between 50 grams carb/10 grams protein and 100 gm carb/25 gm protein based on weight and intensity of workout: 150 lb. athlete-75 gm carb/15 gm protein 200 lb. athlete-100 gm carb/25 gm protein Drink 24-oz fluids per pound of sweat lost. Repeat 2 to 2-1/2 hours later (meal) Red Cedar Medical Center Mayo Health System 2003s Recovery Food : 50 gms Carb/10 gm Pro PowerBar l can Slim-Fast, Sport Shake, Boost, Carnation Inst. Bkft, Large bagel/peanut butter Turkey Sand, 16 oz sport drink 12 oz chocolate milk 24 oz Accelerade 100 gm Carb/ 20 gm Pro PowerBar Protein Plus and 32 oz sport drink 1 can liquid meal and sport bar 24 oz Accelerade and a PowerBar 6” Turkey Sub, 16 oz milk