Orchard Park Rubies team

Rubies Today

Nutrition Guide

Eat enough. Hydrate. Show up with energy.

Recipe ideas Sources

Performance plate

Build your plate

Start here, then adjust for appetite and training load.

Proteinrepair Fruits + vegetablescolor Grains + starchesfuel

Carbs

Fuel the work

Carbs are quick fuel.

  • Rice, pasta, potatoes, oats, bread, bagels
  • Fruit or applesauce before training
  • Color from fruits and vegetables

Protein

Recover and rebuild

Do not save all protein for dinner.

  • Meals: about 20-30 grams
  • Snacks: about 10-15 grams
  • Eggs, Greek yogurt, chicken, salmon

Fats

Support the body

Fats help your body recover.

  • Avocado, nuts, olive oil, salmon, nut butter
  • Keep heavy fats away from game time

Timing

Practice-day fueling

Morning practice

  1. Eat breakfast 1-2 hours before.
  2. Too early? Grab a quick carb snack.
  3. Eat well the night before.
PB+J Banana + almond butter Fruit smoothie

Evening practice

  1. Do not under-eat all day.
  2. Get two solid meals in.
  3. Add a snack 1-2 hours before.
Carb + protein snack Hydration check Post-practice meal

Simple recipes

Teen-friendly fuel ideas

Use these as quick templates. Adjust portions for appetite, timing, and what sits well before running.

Banana peanut butter toast with banana slices and honey

Pre-game snack

Banana PB Toast

Best 60-120 minutes before warmup

  • 1 slice toast or English muffin
  • Peanut butter or sunflower butter
  • Banana slices and a drizzle of honey

Toast it, spread it, top it. Add water or a small sports drink if it is hot.

Yogurt cup with berries and granola

Pre-game snack

Yogurt Berry Cup

Good when breakfast was light

  • Greek yogurt or regular yogurt
  • Berries or sliced banana
  • Granola or dry cereal

Layer in a cup. Keep granola separate until eating so it stays crunchy.

Chocolate smoothie in a glass with banana

Post-game recovery

Chocolate Milk Smoothie

Aim for soon after the game

  • Chocolate milk or milk plus cocoa
  • Frozen banana
  • Spoon of peanut butter or yogurt

Blend until smooth. Pair with pretzels or a sandwich if it was a long match.

Rice bowl with turkey, avocado, corn, salsa, and cheese

Post-game recovery

Turkey Rice Bowl

Easy dinner after a late game

  • Microwave rice or leftover rice
  • Turkey, chicken, beans, or tofu
  • Corn, salsa, avocado, and shredded cheese

Warm the rice and protein, then add toppings. Salt lightly if the game was sweaty.

Overnight oats jar with berries, granola, and seeds

Breakfast

Overnight Oats

Make the night before

  • Oats plus milk
  • Greek yogurt
  • Fruit, cinnamon, and nuts or seeds

Stir in a jar, chill overnight, and grab it before school.

Whole-grain wrap with chicken, greens, peppers, and avocado

Lunch

Power Wrap

Packable school lunch

  • Whole-grain tortilla
  • Chicken, turkey, hummus, or beans
  • Cheese, spinach, peppers, and avocado

Roll tight and pack with fruit plus a yogurt or trail mix.

Pasta bowl with tomato sauce, chicken, and vegetables

Dinner

Pasta Recovery Plate

Night-before or post-training meal

  • Pasta or tortellini
  • Chicken, meatballs, beans, or lentils
  • Marinara and a side salad or vegetables

Build a balanced plate: carbs for fuel, protein for repair, color for vitamins.

Sheet-pan taco ingredients with tortillas, rice, peppers, and salsa

Dinner

Sheet-Pan Tacos

Fast family dinner

  • Chicken, shrimp, tofu, or beans
  • Peppers, onions, and taco seasoning
  • Tortillas, rice, salsa, and toppings

Roast the protein and vegetables, then build tacos or bowls.

Daily checklist

Daily basics

  • Eat regular meals.
  • Pack 2-3 snacks on busy training days.
  • Test game-day foods before game day.
  • Notice what makes you feel fast.

Coach note

Need help?

If food, allergies, stomach issues, or health concerns are complicated, ask a parent/guardian and a qualified pro.

References

MyPlate for teens Academy of Nutrition and Dietetics Nationwide Children's TrueSport nutrition