Going to practice well fueled can help athletes perform their best. What you choose will vary based on how much time is available. The closer to practice 🟰smaller volume & more carb focused
For young athletes, water should be the primary source of fluid consumed throughout the day, but sources such as milk, juice, sports drinks, smoothies etc. can also contribute to total fluid needs! Here are a few hydration reminders for high school athletes.
Struggling to get protein at breakfast? Try these easy ideas! For a complete breakfast we recommend pairing with a source of carbs like toast, oatmeal, or fruit. #falconfuel
A 17-year-old, 200-pound high school fullback will need 4,000-5,000 calories per day to account for basic growth and maturation needs along with supporting training & recovery.
Youth athletes NEED more kcal than non-active kids and adults. I discuss this in my Friday newsletter.
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An additional protein snack prior to sleep is a potential tool in the athlete toolkit.
Can be a useful strategy if athletes aren't sufficiently meeting total daily protein needs and may help support recovery
Athletes need a lot of nutrition! Protein powders can be used in addition to real food to meet protein needs. When using any supplement remember to only choose products that are 3rd party tested.
How much protein should you consume and what are helpful sources?
Typically around 20-40g per feeding is a great option for most athletes, though there are always exceptions where more or less may be appropriate.
Between school, practice, & other extracurricular activities high schoolers often find themselves needing to eat on the go. Wraps are an easy meal idea that still packs in quality nutrition
Athletes are often curious about how much & often they should be eating. Though there is no one size fits all answer below are some guidelines to follow
FINE TUNE & CONSISTENCY!
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As we move through the football season don’t forget your nutrition goals. Nutrition is key to peak performance over the long haul
Carbs help sustain high levels of intensity during sport. Fueling immediately before competition & during half time ensure an athlete's muscles & brain have enough energy to maintain a high level of play