Going back to school doesn’t have to mean going back to poor eating habits like skipping breakfast and chowing down on junk food after school. Eating a healthy, balanced diet every day is important, especially for student-athletes.
Here are three key tips for making good food choices to fuel your school day and after-school practices.
To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.
Breakfast for Athletes
Breakfast is a critical meal. Because athletes typically sleep for six to 10 hours a night, they wake up needing quality fuel for their muscles.
Skipping breakfast deprives your muscles of fuel, which results in a drop in concentration, energy, and stamina as the day goes on. To avoid skipping breakfast, prep your breakfast the night before.
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Breakfast Recommendations
- Overnight oats: Combine 1/2 cup of quick oats, 6 ounces of Greek yogurt, and fruit in a glass jar, plastic container, or bowl. Refrigerate overnight.
- Peanut butter and jelly sandwich: Use whole wheat bread, make this classic sandwich the night before, and store in the refrigerator. Add a single-serving fruit cup to complete the meal.
- Protein Plate: Pack on the protein with apple slices with peanut butter, two to three hard-boiled eggs, and a cup of Greek yogurt.
Healthy Lunch Options
It’s ideal for any athlete to pack a healthy, balanced lunch each day. However, most school cafeterias offer enough choices to create a solid well-balanced lunch. Here are three food items to look for in your school cafeteria:
- Sandwich station: Sandwiches might not be the ideal lunch, but they provide a well-rounded meal consisting of protein (turkey is a good source), whole grains (choose whole wheat bread), calcium (cheese), and micro-nutrients (lettuce, tomato).
- Fruit stand: Fruit is a healthy side to balance out your meal. Many schools offer fresh fruit or single-serve fruit cups.
- Milk: If you lack protein and vitamin D in your meal, low-fat milk is an excellent option.
After School or Pre-Practice Snacks
Many student-athletes go straight to practice at the end of their school day. Healthy snacking before practice gives your body the energy it needs to perform well.
Planning and packing a nutritious pre-practice snack should be part of your daily routine. Snacks should be nonperishable, appealing, and easy to carry. Here are five snack suggestions for athletes to enjoy before practice:
- Whole wheat crackers with peanut butter
- Trail mix containing nuts, seeds, and dried fruit
- Peanut butter and jelly sandwiches
- Granola bars
- Shelf-stable pouches of yogurt or applesauce
To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.