Diet Recommendations

In my experience kids don’t properly fuel their bodies to succeed in school or athletics. It isn’t about the wrong things they put in their bodies usually, it is that they don’t eat enough!!!

Tips

1. Don’t skip breakfast

2. Eat the rainbow. Not skittles but fruits and veggies

3. Hydration is vital to peak performance. Athletes should aim to consume 80-100 oz/day

4. Consume 3-4 high-quality meals with 2-3 snacks a day. If you are not eating 5-6 times a day you are losing competitive advantage to others

5. Meals consumed prior to practice are what lead to quality training sessions

6. Don’t try new foods on high intensity training or race days

7. A post-training “snack” should occur within 30 minutes of activity to reduce muscle breakdown. It should consist of 25g of protein + 50g carbohydrates

8. A post-training meal is the key to supporting recovery and well being

A suggestion on what to have for each meal based on nutritionists’ feedback and a sports physiologists’ recommendation

These are ideas. There are plenty of good things out there. Most important things to note are:

1. Carbohydrates store energy to be used in the short and long term. Things like energy bars, applesauce, etc give energy quickly to be used before practice. Things like waffles, potatoes, rice, pasta allow energy to be stored in the muscles to be used the following day or later in the day

2. Natural sugars from fruits are key to success right after workout or before

3. Protein is needed to build muscle and recovery efforts. When you workout you are literally stretching and slightly tearing muscle fibers in order for them to grow back stronger. Without protein to aid this process, you will end up injured or not getting better!

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