Brickie Fuel · Zero Hour
Meal Planner
Diet is 80% of the result. Tell it your weight and your goal — it builds your day off the Brickie food list. Eat for nutrition, not taste.
Gain
Maintain
Lose
Today's Plate
Game & Practice Day
| When | Eat / Drink |
|---|---|
| 3–4 hrs before | Full meal — carbs + protein (chicken + rice + fruit). |
| ~1 hr before | Light carb — banana, granola bar, toast + honey. |
| During | Water / electrolytes; carbs if long or hot. |
| Within 60 min after | Protein + carbs — chocolate milk, PB&J, shake + fruit. |
Hydration
Pale-yellow pee = good. Drink before you're thirsty. Add salt/electrolytes on hot two-a-day days. Water is your drink — skip soda, energy drinks & pre-workout.
Grocery List — for this day
Elite fuel is cheap: eggs, milk, oats, rice, canned tuna, peanut butter, frozen veg, whole chicken, bananas. Pack a lunch + snacks. Consistency beats perfection.
Never crash-diet, skip meals, or dehydrate to make weight. If you're stressed about weight, have an allergy, or a medical concern, talk to a coach, your parents, and Athletic Trainer Mark Leto. We want you fueled and healthy.
Hobart Brickies Football · Work! Work! Work! · #AllMyLife — a coaching guide, not medical advice.
