Before Practice: What to Eat and Drink, and When

Reviewed by a board-certified sports dietitian

The job before practice is simple: top off the tank and start hydrated. That means fast-digesting carbohydrate, fluid, and a little sodium.

Carbohydrate is the star

Carbs are the fuel your muscles and brain burn first during hard exercise. The Academy of Nutrition and Dietetics recommends fueling with carbohydrate in the hours before activity^[1]; a practical target for a young athlete is roughly 30–45 grams of easy-to-digest carbohydrate in the 30–60 minutes before a session. Keep fat and fiber low right before, they slow digestion and can cause stomach discomfort during activity.

Protein is optional here

It’s the post-workout star, not the pre-workout one. A small amount is fine, but loading protein before practice does not fuel the session. Save it for after.

Hydration starts before you’re thirsty

The American Academy of Pediatrics recommends young athletes drink on a schedule around activity rather than waiting for thirst (via NATA youth hydration guidance)^[2]. Arriving hydrated, with some sodium on board to help hold that fluid, is half the battle, especially since most young athletes start practice already behind (Arnaoutis et al., 2015)^[3].

Put together, a good pre-practice routine is a carbohydrate + electrolyte drink or a light carb snack with water, taken 30–60 minutes out. That’s exactly what RALLY Ready is: fast carbohydrate plus sodium, potassium, and magnesium, caffeine-free, mixed with water.