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The final 15 percent of the meal should consist of protein, which is also found in the eggs, nuts, and beans already mentioned. Further sources include lean meat like turkey or chicken breast, fish, and Greek yogurt. About four hours before game time, players should eat a small meal, such as an egg with wheat toast, oatmeal with fruit, or whole wheat pasta. About an hour before the game, a small, high-carb snack, such as a banana, should top off the fuel reserves to get through the game. H 2 O Drinking lots of water during the game is necessary and important, but a good hydration plan starts well before it is time to lace up your cleats. A serious athlete should have good hydration habits at all times, but on game days specifically, drinking about twenty ounces of water

"Take a disciplined approach to off-field weight training, nutrition and flexibility to avoid unnecessary injuries and to keep up with the growing pace and athleticism of our sport."

– Jeff Tambroni, Penn State men’s head coach

within two hours of the opening face-off is recommended. During the game, players should try Teams should keep plenty of water on hand to help players stay hydrated on hot days.

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