The transition from summer to the school year may bring extra hours for preseason practice, strength work, and recovery—but it can also mean a new routine balancing school, work, practice and fueling. Consider the following activity to ensure that you’re optimizing your fuel for whatever activities August brings. Not sure where to start? Consider using the Rule of 3s from our June blog post.
Why Scheduling Matters
Spacing meals and snacks evenly ensures steady fuel for training, supports recovery, and prevents energy and performance slumps. Following this framework helps maintain energy, muscle repair, and hydration all summer long.
Build Your Own Fueling Schedule
- Write Your Daily Training Times – Include strength, conditioning, or sport-specific practice.
- Fill in Meal Times First – Plan for breakfast within an hour of waking, then lunch and dinner spaced 4–5 hours apart.
- Add Snacks Between Meals – Include one before training, one after, and one at night.
- Check for 3 Food Groups – For each meal, make sure you have a carbohydrate, protein, fat, and color.
- Hydrate at Each Eating Time – Aim for water or electrolytes.
Consider using the structure below to plan out an example day of fueling. If you’re interested in a free copy, send us an email here.
Sample Summer Schedule for the Rule of 3s
7:30 AM – Breakfast
- Whole grain toast with peanut butter + banana + honey
- Scrambled eggs + cheese
10:00 AM – Snack
- Cottage cheese
- Peaches
12:30 PM – Lunch
- Turkey and cheese wrap with lettuce and tomato
- Baby carrots
- Apple slices
3:30 PM – Snack
- Pretzels
- String cheese
3:30 PM – Pre-Workout
- Sports drink or water
- Gummy Bears or Applesauce pouches
6:00 PM – Dinner (Post-Training)
- Grilled chicken
- Brown rice
- Steamed broccoli
8:30 PM – Snack
- Greek yogurt
- Raspberries
- Oreos
By creating your own Rule of 3s schedule, you’ll be prepared to fuel your training, recover faster, and stay strong all summer—so you can hit next season ready to perform!
