At the right times
Maximize your energy stores and your performance by taking in carbohydrate and protein foods every 3-4 hours during the day (see TIMING for more information).
The right foods
Carbohydrates are your major source of fuel. They fuel your muscles for performance. Athletes need high quality carbohydrates throughout the day to maintain energy stores. Without plenty of carbohydrate, you will feel fatigued and will not be able to perform at your best on the field or in the class room.
High quality (HQ) protein
Consume hq protein throughout the day like chicken, fish, turkey, egg, tofu, beans, low-fat dairy, and lean beef
(top round, sirloin, filet).