Training timing
Meal Timing Around
Training
Use the training clock to know what to grab before practice and what to have ready after.
School dayAfter-school practiceEarly lunchLate busRide-home recovery
Full meal
3-4 hr before
Light snack
1-2 hr before
Quick carb
Under 60 min
Recover
0-30 min after
Do this in order
Full meal early. Go lighter closer. Quick carb only if needed. Recover before dinner.
School-day fixes
- Lunch is early Pack one lighter snack for the next window instead of winging it after class.
- Practice moved earlier Shrink the meal and use the lighter snack instead of forcing lunch too late.
- Low appetite after practice Start with chocolate milk, a yogurt drink, or a smoothie, then let dinner finish the job.
Pack this for practice
Lunch
meal or packed lunch already handled
Snack
bagel, yogurt cup, or bar already in the bag
Recovery
chocolate milk, PB&J, or smoothie packed before first period
What not to do
Do not skip lunch and call one granola bar a plan.Do not use an energy drink as fake pre-practice fuel.Do not wait until dinner to finally start recovery.
If the athlete can point to the meal, snack, and recovery food already packed, the plan is ready.