You need quick, digestible fuel that gets you back in the lineup fast. Grab a ripe banana, an energy bar without a ton of processed junk, or a handful of dates and nuts. A liquid option like a simple protein shake works great, too. The key is to listen to your body—if you’re feeling drained, get some easy calories in. Don’t overcomplicate it; just get something clean in your system so you can rest up and get back out there before the tide changes.