The Swarm

- 2020/2021 Boys Elite -


Swarm Fuel

What we eat profoundly affects how we feel and perform. We are going to slowly and systematically help transition our players to eating to fuel their bodies for games.

SWARM FUEL CHALLENGE #2 (October): Tournament Hydration/Snacking

-As an athlete your basic goal for your body through the course of a tournament is to remain level (as little change as possible). Think of our bodies as camp fires, you don't want to put too much wood in or not enough. You just want the fire to keep going.

Here is the basic fall tournament plan for hydrating and snacking:

A. Night Before (2-4 hours before bed) - Drink 2-3 extra glasses of water. Compared to your normal intake.

B. Morning of Tournament - A solid breakfast (refer to challenge #1). Have 2 glasses of water.

C. 30 Minutes Prior to First Faceoff - (1/2 a bottle of water, a 200 calorie snack)

D. During Games - Only drink enough water (A few short squirts) to keep your mouth and sinuses wet/hydrated. This is sometimes where players over drink and cause cramps later on.

E. After Each Game Follow it up with- (a 200 Calorie Snack, 1/2 Bottle of Water)

What Types of Snacks You Ask?

  • Apple or banana slices and peanut butter
  • Whole-grain crackers and cheese
  • Carrot and celery sticks with dressing
  • Cottage cheese or yogurt with fresh or canned fruit
  • Energy bars, breakfast bars, or granola bars.
  • Crackers and hummus (garbanzo bean dip)
  • Trail mix with nuts and dried fruit
  • Whole-grain bread or bagel sandwich (with peanut butter, turkey, lean roast beef, or tuna)
  • I'm a big fan of Snickers bars 15 minutes before your CONFIRMED LAST GAME. Definitely gives you that bit of what is left in the tank.

After the tournament go crazy and have a solid meal.


Transition to eating one of these meals for breakfast every morning.

-Always have 2 glasses of water with breakfast.

Here are 10 different breakfast meals that Swarm-ers should be eating on the regular:

1. Eggs and Hashbrowns (Not Patties) - Shoot for 3 whole-eggs or 6 egg whites.

2. Oatmeal and Hard Boiled Eggs - Again, 3 whole-eggs or 6 egg whites. Don't go crazy with adding sugary stuff to your oatmeal.

3. Egg/Omelet Sandwich or Wraps - We're not huge fans of bread, but whole wheat English muffins are legit.

4. Whole Wheat Bagel and a Protein Smoothie - If you have the time, go for it!

5. Shredded Wheat and Low-Fat Milk - Not the sugary field Frosted Wheat. Old-school Shredded Wheat.

6. Greek Yogurt and Pita Bread - Great for when you're running late.

7. Breakfast Sausage and Cheese (WW English Muffin) - Throw a banana in with this.

8. Peanut Butter with High Protein Waffles - You can either make them or Van's makes a great HP Waffle.

9. Grazers Heaven -A handful of nuts or seeds with raisins, glass of milk or string cheese and a buttered whole grain bagel.

10. Cereal Lovers - A bowl of whole grain cereal and milk, topped with raisins and nuts, and a glass of milk