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GPA Nutrition and Hydration Guide
Welcome to the GPA Nutrition & Hydration Guide! At Game Plan Athletics, we believe fueling your body is just as important as training your skills. This guide will help you make confident choices about what you eat and drink, so you can perform your best, recover faster, and stay healthy all season long.
Female Athlete Nutrition Considerations
“Strong is not just a look—it’s a way of life.”
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Iron: Female athletes need more to support energy and prevent fatigue. Sources: lean red meat, leafy greens, beans, fortified cereals.
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Calcium & Vitamin D: For bone health. Sources: dairy, fortified plant milks, sunlight, leafy greens.
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Menstrual Health: Missing or irregular periods can signal under-fueling or overtraining.
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RED-S: Under-fueling can cause stress fractures, illness, and long-term health risks.
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Energy Needs: Female athletes often need more calories than they think, especially during growth or heavy training.
Signs You’re Under-Fueling:
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Frequent fatigue, low energy
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Getting sick more often
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Dizziness, headaches
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Irregular or missed periods
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Trouble focusing
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Mood swings or increased anxiety
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Slow recovery from injuries
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Feeling cold all the time
Hydration Fundamentals
“Hydration is the foundation of performance.”
Why it matters: Even mild dehydration can hurt focus, reaction time, and endurance.
How much: Aim for at least half your body weight in ounces of water daily. Increase intake for intense training or hot weather.
Signs of dehydration: Dark urine, headache, fatigue, dizziness, dry mouth.
What to drink: Water is best. Sports drinks can help during long, intense sessions.
Fueling for Training, Practice, and Competition
“Preparation is the key to performance.”
- Before training: Eat a meal or snack with carbs and protein 1–3 hours before. Example: Turkey sandwich + fruit, or yogurt + granola.
- During training: For sessions longer than 90 minutes, consider a sports drink or easy-to-digest snack.
- After training: Refuel with carbs and protein within 30–60 minutes. Example: Chocolate milk, protein smoothie, or chicken and rice.
“The right fuel, at the right time, makes all the difference.”
- 2–3 hours before: Balanced meal (carbs, protein, some fat)
- 1 hour before: Light snack (banana, granola bar, crackers with peanut butter)
- During: Water for most, sports drink for long/high-intensity events
- After: Carbs + protein within 30–60 minutes
