In order to perform your best at game time, your body needs the right nutrition. Here are some tips from UPMC Sports Medicine to help maximize your athletic performance and avoid injury.\nNutrition Tips for Athletes\nNutrition Tip #1\nPlan Ahead\nDon\u2019t get caught without a plan. Plan a high energy snack the night before, or in the morning. One to two graham crackers with peanut butter is a perfect choice.\nNutrition #2\nBreakfast: Three Food Group Rule\nBreakfast is the most difficult meal for most athletes, but it doesn\u2019t have to be. The goal of every breakfast should be to incorporate at least three food groups to create a performance plate. For example: peanut butter (protein) + whole wheat toast (grain) + a clementine (Fruit).\nAs an #athlete give the three food-group rule a try the next time you eat breakfast. Click To Tweet\nNutrition Tip #3\nDon\u2019t Neglect Sodium Rich Foods\nSodium rich foods can be a performance saver prior to competition or hard training. Foods like pretzels, soup, or just simply adding salt to your oatmeal are easy ways to add more sodium.\nNutrition Tip #4\nEat for Your Sport\nEach sport requires a different nutrition plan. Fueling for your sport needs to be tailored for the intensity, type, and duration of the sport. For example: Distance runners require more carbohydrates than sprinters.\nRELATED:\u00a05 Common Nutrition Tips for Runners \nNutrition Tip #5\nRefueling is Just as Important as Fueling\nCompleting a workout means it\u2019s time to begin refueling. Consume a carbohydrate-protein combination within 15 minutes of training completion. Example: low-fat Greek yogurt.\nNutrition Tip #6\nDon\u2019t Like to Eat Before Competition? Try Liquid Foods\nMany athletes do not like to eat anything before competition because of the feeling of fullness in their stomachs. Because pre-competition fueling is a must, go with liquid foods. Yogurts, smoothies, and soups are a few healthy options.\nNutrition Tip #7\nInjured? Nutrition Is That Much More Important\nWhen injured, focus more on proteins and less on carbohydrates. Make sure to add good sources of calcium and vitamin D for bone health as well.\n \nUPMC Sports Medicine has sports nutrition experts that help athletes of all ages understand that proper fueling and hydrating are vital pieces of the performance puzzle, and tailor nutrition programs for pro and amateur athletes.\nOur experts also offer sport-specific and female-athlete nutrition programs.\nTo make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.