The space between games is not empty time. It is when game one becomes recovery and game two becomes preparation.
Start Recovery Soon After Game One
When the player can comfortably eat and drink, begin with a simple option. Chocolate milk with a banana and water, yogurt with fruit, or a turkey sandwich with pretzels can combine carbohydrates, protein, and fluids without requiring a full sit-down meal.
Match the Next Choice to the Gap
| Time before activity | Focus | Examples |
|---|---|---|
| 4+ hours | Recovery meal | A familiar meal with carbohydrates, protein, fluids, and enough time to digest. |
| 2–3 hours | Snack, then small meal | First snack after game one, then sandwich, wrap, rice bowl, or similar familiar meal. |
| <90 minutes | Small and simple | Carbohydrate snack and fluids; avoid experimenting or forcing a large meal. |
When Appetite Is Low
Heat, nerves, fatigue, and a hard game can all reduce appetite. Offer small sips and familiar foods rather than turning recovery into a battle. If there is repeated vomiting, confusion, dizziness, fainting, or unusual fatigue, stop activity and get appropriate medical help.
Do not wait three hours to make the first recovery decision. A small first step is still a step toward game two.
Keep the Plan in the Bag
Use the fuel bag checklist so the first recovery option is already at the field. Then plan the next meal with the quick grocery list.