High quality protein sources such as lean meats (chicken breasts), fish (salmon) or plant-based proteins like legumes (chickpeas), nuts (almonds) or seeds(quinoa) are essential for building strong bones as well promoting muscle growth/repair post workout – both integral components necessary when it comes optimizing speed/endurance out there competing against others at your skill level so if you want get competitive edge make sure add enough these substances into post training meals help build back up whatever lost during last practice session day before!.