PARENT GUIDE 2023 PARENT GUIDE 2023 | Page 13


 fuel for Healthy athletes

Healthy


 fuel for Healthy athletes

BEFORE DURING
AFTER
3 + Hours Before During Practice
Recovery or Cool Down
Healthy meal or snack that includes whole grains , fruits and vegetables to fuel muscles
Cv

+ +

Water
30-60 Minutes Before
Fruit , if needed Water sports drinks not recommended
Healthy meal or snack within one hour after training
Water
Fruits like bananas , clementines , or apples
Water
Hydration Tips
• Drink 16 ounces of water one hour before exercise .
• Drink four-eight ounces of fluid every 15-20 minutes during / after practice .
• One to two gulps = one ounce .
Ideas for 3 + hours before
• Tuna or turkey sandwich with carrots
• Peanut butter and banana sandwich
• Eggs and whole wheat toast with melon slices
Ideas for practice breaks
• Orange or apple slices
• Strawberries
• Melon
• Sugar snap peas
• Pepper strips
Ideas for recovery
• Fruit smoothie
• Hummus and carrots or cucumber
• Yogurt with banana or granola
• Avoid eating fried or fatty fast foods that take a long time to digest , using energy your muscles need to help you train or compete at your best .
• Save the treats for a special occasion !
• Healthy foods will replenish muscles and help you stay energized for your next activity .
Competition Days
• Less than one hour before competition ? Have a fruit or vegetable as a snack like a banana , apple or carrot sticks .
• Two hours or more downtime ? Pack a healthy meal that includes fruits , vegetables and whole grains and skip the concession stand treats .
Visit www . CoachingHealthyHabits . org for additional resources .
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