WHAT SHOULD STUDENT ATHLETES BE EATING?
Rebecca Gurski and Linda Tobiassen
Student athletes are busy people. Between classes, homework, socializing, and extracurricular activities, it’s easy for eating well to fall through the cracks. But good nutrition is even more important to athletes than it is to the average Joe. Getting the right kind of fuel is crucial for sustaining energy, building muscle and achieving peak performance. Here are some tips for ensuring your athlete gets the nutrition he or she needs.
BREAKFAST
A lot of kids who have to get up at the crack of dawn get into the habit of skipping breakfast, but that’s like beginning the race a few yards behind the starting line. For time-pressed kids, portable breakfasts can help start the day off right. Stock the kitchen with fruit, hard-boiled eggs, Greek yogurt, and Juice Plus Complete bars and shakes.
PRE-PRACTICE SNACK
An ideal pre-practice snack will be substantial enough to provide energy but light enough to digest easily. If you have less than an hour until practice, go simple! Try fresh fruits & vegetables-an orange, a handful of blueberries, carrot and celery sticks, or cherry tomatoes. An hour or more? Choose something a little more hearty like yogurt or fruit parfait, rice cake with cream cheese, or a shake or smoothie.
POST-PRACTICE SNACK
After exercising the body needs complex carbohydrates to replenish its energy stores and protein to help muscle recover. Trail mix with dried fruit and nuts or a peanut butter and jelly sandwich on whole grain or grainless bread are good choices. If it’s dinner time, prepare a meal of lean protein, whole grains, and vegetables. A stir-fry with chicken or tofu plus vegetables on brown rice would be perfect!
WATER, WATER, WATER!!!
Staying hydrated is important for all athletes.
RECIPE – CHOCOLATE-COVERED STRAWBERRY RECOVERY SMOOTHIE
3 oz. plain Greek yogurt or non-dairy yogurt
1 banana
1 ½ cups strawberry
1 cup milk or favorite non-dairy milk
½ cup water
1 scoop Dutch Chocolate Complete Shake Mix
Combine all ingredients in blender and enjoy!
Please join us on Friday, October 12th at 4pm in Summerfield Park for our Health-O-Ween Playdate! The kids can make their own on-the-go Chex Mix & then play! Look out for details!