Chase is a senior in high school. His average daily kcal intake is 2800kcals. He is a 180 lb. starter on the men's basketball team, averaging about 30 minutes of play per game. Game schedules are Thursday evening and Saturday afternoons, with practices on most other days. His mom prepares a pre-game snack and eats with the team post-game. He is hungry after school. He does have time to go home and eat something prior to returning to the gym by 5 pm to watch the JV team play. Typically, he is able to get the pre-game meal that his mom prepares in by 4 pm. Leading up to the game, Chase is usually too nervous to eat anything prior to tip-off. What recommendations would you make for Chase to eat and drink on Friday, knowing that he has another game coming up Saturday afternoon