You are what you eat! Tenacity feels that properly fueling the body is an important part of training.  We have created a helpful guide to help players make better choices not only for their health, but also for their performance on the field. We hope this can be used as a resource for girls to better understand the types of food that can help them perform at their peak, and the proper timing by which to nourish their bodies to ensure they are fully fueled.


  • 6 hours before exercise:  large meal
  • 2-3 hours before exercise:  small meal
  • 1-2 hours before exercise:  liquid meal (caloric drink, soup, real smoothie) or snack and water
  • Practice or Game Time:  low fat, low fiber, high carbohydrate energy bar and sport drink or gel with water



  • Low-Fiber Cereal
  • Toast or Bagels with Nut Butter or Fruit Spread
  • Pancakes
  • Yogurt
  • Bananas
  • Flour Tortilla
  • Fig Bars
  • Pasta with Tomato Sauce
  • Rice
  • Potatoes
  • Fruit Juice
  • Smoothies
  • Low fat, low fiber, high carbo energy bars, sports drinks or gels just before games

Hydration:  2 cups of water before training

During Practice/Game

  • Bananas
  • Graham Crackers
  • Salted Pretzels
  • Orange Slices (a few)
  • Sports Drinks and Gels with Water are ideal

Hydration: keep up with your sweat rate


  • Chocolate milk (regular or soy)
  • Bagel with nut butter or fruit spread plus raisins
  • Yogurt with nuts and a piece of fruit
  • Turkey sandwich plus fruit
  • Crackers with low-fat cheese
  • Fruit juice
  • Granola-type cereal with nuts and berries
  • Bean and rice burrito
  • Sports Recovery Drink

Hydration: two cups of water for every pound lost