This document provides recommendations for meals to fuel performance for a Friday game. It suggests eating a substantial balanced meal 3-4 hours before the game, including carbohydrates, protein, and fats. One hour before the game, it recommends a quick snack. Specific smoothie and meal options are listed for Jamba Juice and Chipotle, focusing on whole fruits, vegetables, beans, grains and lean proteins to provide variety and a mix of macros. Examples of balanced burrito, bowl and taco filling combinations are given from Chipotle.

1. Commercial Items Recommendations
Disclaimer: These are some suggested meals based off of your responses about some
restaurants in the area. You are not limited to these items. These items identified well with our
criteria of a balanced meal: carbohydrate, protein, and fats.
We want you perform at your best this Friday. Y’all have been working hard and now it’s time to
pair that hard work with proper fuel. Best of luck and GO BEARS!
3-4 hours before your game= substantial balance meal
1 hour before the game= quick snack
Jamba Juice
Ø Look for: bananas, blue berries, strawberries, apples, and cherries
Check out these featured smoothies. Skip the add ons and (if you don’t get a nervous stomach)
pair your smoothie with a sandwich or a power bar
Examples
Just Fruit
• Banana Berry Smoothie
• Strawberry Whirl Smoothie
Meal Replacement+ piece of bread
• PB & Banana Protein Smoothie
• Protein Berry Workout Smoothie
Chipotle
Ø Look for VARIETY: carbohydrate (fuel), protein (build), healthy fat (protect)
Ø Mix and match rice, meats, and salsa
Examples **Limit sour cream and cheese
Bowl
1. White Rice base
2. Sofritas
3. ½ black beans and
½ pinto beans
4. 2 scoops Fajita
Vegetables
5. Tomato Salsa
6. Lettuce
7. Half portion of
guacamole
8. Sprinkle of cheese
Burrito
1. Brown Rice
2. Chicken
3. Fajita vegetables
4. Half portion black
beans
5. Lettuce
6. Half corn and Half
tomato salsa
7. Guacamole
Tacos
1. 3 corn tortillas
2. Steak
3. White Rice
4. Black beans
5. Fajita vegies
6. Lettuce
7. Tomato salsa
8. Sprinkle of cheese
SAMPLE