Every athlete dreads two-a-days. It doesn’t matter what sport, if it’s time for two-a-days, players know they are in for long days. Having two practices in one day is good for players to learn a lot and get in shape quickly for the season. But one of the most important things to know so you can to thrive during two-a-days is how to eat correctly.

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STACK talked to sports dietitian Leslie Bonci to find out what it takes to fuel correctly for two-a-days. In the video above, Bonci says that it’s good to parenthesize your meals. This means that you should have a meal before and after you workout. Parenthesizing your meals helps you prepare before and then repair after your workout. This will stop you from failing to fuel before one of your workouts, which can leave you drained and hinder your performance later in the week.

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It’s important to split meals instead of eating too much too. If you eat too much, you will have a full stomach during practice—never a good idea. So instead of having a whole pasta meal before an evening practice, have half the pasta before and the second half after. Watch the video above to see more ways you can prepare and repair for two-a-days.