Falcon Nutrition

Fueling Falcons High School Athletics. Run by @kimruns_ @c_currysportsrd and @bsinger10. Thoughts and opinions are our own.

[Falcon Nutrition @Fueling_Falcons]

Yesterday football players learned about creating balanced snacks to keep them fueled throughout the day

[Falcon Nutrition @Fueling_Falcons]

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

[Brett Singer MS,RD,CSSD @BSinger10]

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.

[Falcon Nutrition @Fueling_Falcons]

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

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

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.

Subscribe for free here: https://t.co/taNn9NZ0oE

[Brett Singer MS,RD,CSSD @BSinger10]

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

[Falcon Nutrition @Fueling_Falcons]

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.

[Falcon Nutrition @Fueling_Falcons]

Today our football players learned how to make overnight oats. An easy & balanced breakfast idea!
@OTHSABClub @othsfalconfb

[Falcon Nutrition @Fueling_Falcons]

Convenience eating can still be nutritious! Check out these easy meal ideas for athletes #fuelingfalcons

[Falcon Nutrition @Fueling_Falcons]

A balanced training plate includes carbs for energy, protein for recovery, & fruits/veggies for micronutrients.

[Falcon Nutrition @Fueling_Falcons]

Forgot to add a volleyball to this for @OTHSVolleyball who are also making a historic playoff run!! 🏐

[Falcon Nutrition @Fueling_Falcons]

Little habits lead to big wins! Focus on these three things to ensure you play your best this playoff season @othsfalconfb

[Stratford Sports Nutrition @FuelingSpartans]

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.

[Falcon Nutrition @Fueling_Falcons]

Late in the season isn’t the time to slack on fueling! Follow these tips to ensure your body has the energy to play your best this weekend #TFW

[Brett Singer MS,RD,CSSD @BSinger10]

Struggling to keep up with energy demands from training or competition? Here are a few simple energy dense snack ideas.

[Falcon Nutrition @Fueling_Falcons]

I will be back this Wednesday 10/26 use the QR code to request an appointment

[Falcon Nutrition @Fueling_Falcons]

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

[Falcon Nutrition @Fueling_Falcons]

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

[Falcon Nutrition @Fueling_Falcons]

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

[Falcon Nutrition @Fueling_Falcons]

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