Drum Corp Diet Example​

Thinking ahead is going to be the biggest reward. Just assume that on performance day that the key to a good diet is a good breakfast.

  • Keep hydrated. Especially if it is hot and you are outside but even if it is cold. This is #1. Make sure you prepare by getting fluids in beforehand. Bring a large water bottle with you. Drink every time you get a chance, even if you don’t think you need it. Avoid high-sugar and carbonated drinks.
  • For Breakfast: Oatmeal, waffles, pancakes, bagels, low-sugar cereal, whole grain bread, fruits, Eggs, peanut butter, yogurt, cottage cheese, milk, lean meat (such as Canadian bacon or turkey bacon) 
  • Protein and carbohydrates are your best friends on performance days!
  • For later: Have on-the-go foods around. Apples, carrots, bananas, grapes…anything you just pop in and it won’t leave your hands slimy. 

Foods to avoid:

Carbs like doughnuts, candy, or sugary cereals.

Stay away from high-fat items. Some fat is good but be mindful.

Avoid caffeinated drinks. Sport drinks are alright in moderation if you sweat a lot

Simply put- You KNOW that you should drink eight 8-ounce glasses of water every day. (More during hot practices)- SO DO IT! 

Here are some recipe tips for eating right (for one day).  They will make you feel full longer and provide you with just the right amount of nutrients and Calories.

Meal Example

Mix this up the night before or in big batches and put it in the fridge for a quick on-the-go breakfast.
1/2; cup oatmeal (quick oats)
2 Spoonful’s of Wheat Germ
2 Spoonful’s of nuts (I use chopped walnuts)
1 Spoonful of Ground Flaxseed (for Omega-3 and fats)
1 Cup Non-fat Milk or Light Vanilla Soy Milk
1/4 cup Vanilla Low-Fat Yogurt
Fresh Fruit or canned Crushed Pineapple

Half of a chicken breast from a Rotisserie Chicken
Half of a bag of ready-made and washed salad
6 Cherry Tomatoes
6 Baby carrots
1/4 Can Black Beans (rinsed)
Your favorite olive oil and vinegar salad dressing
6 Wheat Crackers (like Triscuits)

1 Serving of Cooked Brown Rice
Salmon Filet:  Broil on low for 10 minutes, put stone ground mustard on top and broil until no longer pink
Steamed Broccoli

Morning:  Bran Muffin or a Handful of Roasted, Unsalted Almonds
Afternoon:  Low-Fat Yogurt and a Piece of Fruit