PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 4)

BREAKFAST

Students who eat breakfast have higher grades, can concentrate better and perform better on tests

Breakfast provides a higher percentage of vitamins and minerals than any other meals consumed during the day

~20% of total intake is consumed at breakfast

People who eat breakfast consume less fat during the course of a day

Breakfast can help control weight

Females are more likely to skip breakfast than males

BREAKFAST IDEAS

Breakfast does not have to be large or extravagant

On-the-go foods are good but watch out for nutritional value

• PopTarts
• Toaster Strudel
• Drive thru
• BUT something is better than nothing!

Must get a protein, carb, fat combination

• PB&J on wheat
• Supplement drinks
• Carnation instant breakfast
• Fruit
• Yogurt smoothies
• Cereal bars
• Bagel with PB
• Cereal with milk
• Oatmeal with berries

SNACKING

Benefits of snacking

• Prevents overeating later in the day
• Helps keep metabolism revved up
• Provides continued energy for performance
• Helps with weight gain (with large snacks)
• Can help with weight loss (with small snacks)
• Assists with recovery from physical activity
• Helps with mental concentration

A snack does not have to take much time to prepare

SNACK IDEAS

For weight gain

• PB&J sandwiches
• Trail mix
• Grape nuts, granola cereal
• Bagels with nut butter or peanut butter
• High calorie energy bars
• Nuts, seeds
• Chocolate/yogurt covered raisins
• Fig Newtons
• Dried fruit

For weight maintenance/loss

• Granola bars
• Pretzels
• Fresh Fruit
• Raw veggies
• Baked chips
• Yogurt, string cheese

RECOVERY NUTRITION

A protein/carbohydrate combination

Must be consumed within 30-45 minutes of physical activity

Can help reduce soreness, increase lean mass and help prevent overeating later in the day

Protein helps rebuild muscle damage. The amino acids are quickly absorbed into the bloodstream

Carbohydrates help replenish glycogen stores so the body is properly fueled for the next workout

Recovery is even more important if there is less than 24-hours between workouts/practices

Hydration is also an important part of recovery

RECOVERY NUTRITION IDEAS

• Gatorade shakes (make sure it is not just protein)
• Banana, apple with peanut butter
• PB&J sandwich
• Yogurt smoothie and graham crackers
• Gatorade bars, other protein bars
• Bowl of cereal with milk
• Chocolate milk

TIPS FOR CHANGING EATING HABITS

• Suggest small changes
• Set realistic goals
• Keep the athlete focused on the goal
• Focus on the positive
• No question/comment is dumb
• Don’t micromanage or become the food police
• Don’t talk about one persons food mistakes in front of the entire team