before during after · healthy fuel for healthy athletes healthy meal or snack that includes whole...

HEALTHY FUEL FOR HEALTHY ATHLETES Healthy meal or snack that includes whole grains, fruits, and vegetables to fuel muscles. Water Fruits like bananas, clementines, or apples Water Orange or apple slices, strawberries, melon, sugar snap peas, pepper strips During a typical sports practice, kids aren’t as active as many people think. On average, players are active for only half the practice. Consider if a snack is even necessary. Less than 1 hour before the next game? Have a fruit or vegetable as a snack like a banana, apple, or carrot sticks. 2 hours or more between games? Pack a healthy meal that includes fruits, vegetables, and whole grains and skip the concession stand treats. You can also help your concession stand introduce healthier options. Contact [email protected] to learn more. Tournament Days: BEFORE DURING AFTER 3+ Hours Before Halftime or During Practice + Recovery or Cool Down 30-60 Minutes Before Fruit smoothie Hummus & carrots or cucumber Yogurt with banana or granola Save the treats for a special occasion! Eat healthy foods that will replenish muscles and help you stay energized for your next activity. + Fruit, if needed Water (sports drinks aren’t recommended) Healthy meal or snack within one hour after play Water Tuna or turkey sandwich with carrots Peanut butter & banana sandwich Eggs & whole wheat toast with melon slices Avoid eating fried or fatty fast foods. These foods take a long time to digest, using energy your muscles need to help you play your best, and potentially causing stomach cramps. Ideas for 3+ hours before: Ideas for halftime or during practice: Ideas for recovery: Visit www.CoachingHealthyHabits.org for additional resources

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HEALTHY FUEL FOR HEALTHY ATHLETES

Healthy meal or snack that includes whole grains, fruits, and vegetables to fuel muscles.

Water

Fruits like bananas, clementines, or apples

Water

Orange or apple slices, strawberries, melon, sugar snap peas, pepper strips

During a typical sports practice, kids aren’t as active as many people think. On average, players are active for only half the practice. Consider if a snack is even necessary.

Less than 1 hour before the next game? Have a fruit or vegetable as a snack like a banana, apple, or carrot sticks.

2 hours or more between games? Pack a healthy meal that includes fruits, vegetables, and whole grains and skip the concession stand treats. You can also help your concession stand introduce healthier options. Contact [email protected] to learn more.

Tournament Days:

BEFORE DURING AFTER3+ Hours Before Halftime or During Practice

Recovery or Cool Down

30-60 Minutes Before

Fruit smoothie Hummus & carrots or cucumber Yogurt with banana or granola

Save the treats for a special occasion! Eat healthy foods that will replenish muscles and help you stay energized for your next activity.

+Fruit, if needed Water (sports

drinks aren’t recommended)

Healthy meal or snack within one hour after play

Water

Tuna or turkey sandwich with carrots Peanut butter & banana sandwich

Eggs & whole wheat toast with melon slices Avoid eating fried or fatty fast foods. These foods take a long time to digest, using energy your muscles need to help you play your best, and potentially causing stomach cramps.

Ideas for 3+ hours before: Ideas for halftime or during practice: Ideas for recovery:

Visit www.CoachingHealthyHabits.org for additional resources

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