Your body demands that you supply it with a constant supply of 6 nutrients to keep it working. All of these nutrients can be obtained by eating foods from the four basic food groups. Simple Guidelines 1. Drink 1 cup of fluids every 30 minutes during practice. Drink fluids that are free of caffeine.
Caffeine promotes dehydration.
Eat moderately from the four food groups. Eat three hours before training or competition. Minimum Daily Calorie Requirements by Bodyweight.