4 Fueling Strategies Athletes Should Try Now Before Going Back to School

I am enjoying seeing many young athletes in my office right now. The timing is perfect because we have 2-3 weeks to try out some fueling strategies before they need to be implemented into the fall school/practice schedule. Having time to try things out when young athletes are less scheduled allows them to better focus on what they would like to eat and what works with their schedule and also helps them game-plan how to transport and store their preferred foods. So, if you have a young athlete in the house that is going back to any level of school/practice this fall, work with them to hone and perfect these four fueling strategies.

Eating Breakfast
In my work with athletes, I see two basic problem patterns when it comes to breakfast: either the athlete doesn't eat it at all or the athlete eats something too small for their needs, such as a banana or one piece of toast. Breakfast is the most important meal because it sets the stage for the entire day in terms of both mental energy and muscle energy. Fortunately, I have two great blog articles about breakfast. Last's week's blog (5 Ways to Eat Breakfast Within 30 Minutes of Waking Up) outlines multiple breakfast options depending on your particle morning routine. The second blog article is especially for my athletes who have early-morning practices that make it difficult to eat. Check out "It's Too Early to Eat - Help!" if this applies to you or your athlete. 

Great pre-workout snacks before that afternoon practice

School is in full swing. That means no longer is there the luxury of TIME before after-school or afternoon practices. Snacking between lunch and your workout is one of the most important fueling times of the day. Here are some performance-enhancing options:

If you have 45-60 minutes to spare:

In the car - try one...
1 Clif, Luna or Larabar
Trail Mix- Try Planters Nutrition Sustaining Energy Mix (pre-packaged in single servings)
1 Jiff to-go container of PB or Justin's to-go container of almond butter with graham crackers

Snacks for the student-athlete: for the home, car, dorm or workout bag

It's that time of year - back to school time! That means many student athletes are back in full swing with training as well. Crucial to success in workouts is timing of intake before and after practice. Eating only three meals per day is not enough. Snacks are a must to ensure muscles are fueled pre-workout and recovering post-workout. Whether at home, in the car, in the dorm or heading to practice, here are is a list of great performance-enhancing snack components to have on hand (both perishable and non-perishable).

Perishable
Cheese sticks
Babybel cheese
Individual yogurt containers (non-fat...Greek or regular)
Fresh fruit - especially packable fruit such as apples, peaches, pears, oranges and nectarines
Baby carrots
Better yet just buy a pre-cut veggie tray and put at eye level in the fridge
Individual containers of hummus & pretzels (available at most grocery stores)
100% fruit juice boxes
Low-fat chocolate: both large container and individual sized to take out the door

Sports Dietitians Fueling Top Football Programs

An amazing article was released yesterday highlighting some of the sports dietitians across the country that guide their college football teams to success through carefully planned nutrition recommendations. Because I wanted to share this with you, I have decided to forego my planned blog and instead refer you to the link for the short but awesome article. Since college football season starts tonight for many universities, it also seemed rather fitting!

Read to learn what sports dietitians at Nebraska and Alabama do on a daily basis to assure their football players are ready for the game and why what they do is so important: http://sports.espn.go.com/espn/wire?section=ncf&id=6913432

Be Extraordinary,
RDKate