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Meals & Snacks Keep You Fueled for the Day
Benefits of Eating Often
By eating frequently, you give your body nutrients it needs throughout the day to repair and rebuild your body from workouts and competitions
An ideal way to help student-athletes obtain and meet their calorie goals for the day, fuel before or after practice, and sustain energy levels throughout the day.
Boosts your metabolism and keeps your body focused and calm
Promotes the building of lean muscle mass
Guidelines
Eat every 2-3 hours.
Adjust portions and type of food based on specific goals (weight loss, weight gain, etc.)
Even if you are trying to lose weight, your body still needs nutrients throughout the day as an athlete. Starving yourself does not equal healthy weight loss. Adjust portion sizes and the types of food you consume accordingly.
Drink water throughout the day
Tips and Snack Examples
Carry snacks in your backpack to refuel between classes and before practice
Stock up on healthy snacks so you’re not left to decide between vending machine options
Snack options: beef jerky, trail mix, nuts, peanut butter sandwich, Greek yogurt, cottage cheese, protein shake, protein bars, granola bars, fruit and vegetables
THE BOTTOM LINE:
Don’t let yourself get HANGRY! Eat every 3 hours to keep your body focused, calm, and primed to compete at your highest level!
Relevant Meal Timing Articles
What does Healthy Snacking Look Like?
Eating a healthy snack is an athlete's goal but what does it look like? What are the best snacks for athletes to focus on and plan to eat during their busy routines?
Healthy Snacks: A Go-To Guide for Improving Athletic Performance
Eating in between meals is an ideal way to help athletes obtain and meet their calorie goals for the day, fuel before or after practice, and sustain energy levels throughout the day. Athletes may wonder: What to eat to prepare for a workout? Which snack or meal will speed recovery? What will help sustain mental alertness?
Grocery Store Game Plan for Athletes
Navigating the grocery store for healthy options can be intimidating. This is especially true for athletes, since diet greatly impacts performance. The grocery store has pitfalls everywhere, and sometimes the foods that seem healthy actually aren’t. If you’re an athlete juggling a busy schedule, and a tight budget, follow these guidelines to navigate each section of the grocery store – your wallet and body will thank you.
https://www.mysportsd.com/optimal-performance-starts-at-the-grocery-store
What snacks will curb my hunger when I get home from school/work/practice?
Athletes often are calorie deficient during their very busy day of classes, workout and practice. They often arrive at home starving and eat junk food for quick easy calories. Learn what snacks can help curb your hunger until you have time to sit down and eat dinner!
What are Top 5 Athletic Performance Boosting Foods to Always Have in Your Kitchen?
If your an athlete and go shopping make sure you always have these top 5 foods in your kitchen.
What Snacks Should I Bring to a Soccer Tournament to Keep Me Energized all Tournament Long?
Soccer tournaments can be very grueling and challenging for soccer athletes. Make sure to bring some of these snacks to keep you fueled all tournament long.
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