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