Spring Try-outs Fuel: Energy Without the Crash

Why it matters (quick science): Carbs top up glycogen for power; protein repairs muscle. Steady fuel = fewer mid-practice fades.

How to do it (2 steps):

1. 60–90 min pre: light carbs + some protein.

2. Within 30 min post: carbs + protein + water/electrolytes.

5 Ready-to-Go Combos:
💡 Pre: banana + yogurt
💡 Pre: toast + peanut/seed butter
💡 Post: chocolate milk + granola bar
💡 Post: turkey/cheese roll-up + apple
💡 Post: smoothie (milk/alt + fruit + oats)

Troubleshooting:

• “Stomach slosh” → finish snack ≥45 min pre; keep fat/fibre moderate.

• “No appetite after” → drink calories (smoothie/choc milk).

Checklist:
✔️ Pre = carbs + protein
✔️ Post = carbs + protein
✔️ Bottle + electrolyte on sweaty days
✔️ Stretch + cool-down

Mini-Guide (save/share):
Pre 60–90 min, Post ≤30. Keep it simple, repeatable.