It’s important that you drink and eat before, during and after playing sports!
 To stop hunger and enjoy the activity;
 To give your muscles the energy they need to perform on court;
 To prevent dehydration;
 To replenish your energy stores and repair muscle tissue.
*Energy source for your
muscles*
Grain products
Fruits and vegetables
Milk and yogurt
Snack high in carbs
Banana with milk
Granola bar
with apple
Slice of bread with
jam
Required for building and
repair of body tissues
(including muscles)
Meat and alternatives
Milk, cheese and yogurt
Light meal (not too
much protein or
lipids)
Store energy and help transport
vitamins through the body
Meat and alternatives
Milk, cheese and yogurt
Fats
Meal
 Chicken breast, rice,
 Pasta with tomato
vegetables and yogurt.
sauce, yogurt and
oatmeal cookie.
 Spaghetti with meat
 Ham and cheese
sandwich, yogurt and
banana.
sauce, salad, apple
and glass of milk.
To replenish
your energy
stores, you
need carbs
and protein!
Cereal with milk
Nuts and fruits
Chocolate
milk
Yogurt and fruits
Granola bar with
milk
Bagel with
cottage
cheese
To maintain a good blood circulation and to prevent the rise in body
temperature associated with exercise,
You need to drink water!
It is the best beverage for your body!
 Drink water before and after sports!
 Have a few sips of water regularly during the match and during
workouts.
14 sugar
cubes!!
These drinks contain too much sugar.
During sports, it will cause you
stomach ache and fatigue.
11 sugar
cubes!!
Caffeine causes dehydration,
headaches and makes your heart
beat too fast.
16 sugar
cubes!!
If the temperature is hot, that you
sweat a lot or that you exercise for
more than an hour, your body will
need energy (carbs!).
You can drink a sports drink like
Gatorade!
If you mix juice and water (half
and half) and you add a pinch
of salt, you will get your
home-made Gatorade!