Meal and Snack Suggestions A good breakfast for young athletes might include low-fat yogurt with some granola and a banana, or whole-grain cereal and low-fat milk with sliced strawberries. Try bean burritos with low-fat cheese, lettuce, and tomatoes or a turkey sandwich on whole-wheat bread and fruit for lunch.
Starting the day with protein is a good choice. When consuming lean protein in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as the high protein, whole grains like steel cut oatmeal or quinoa.
Across the league here’s what you can find players eating in the morning: Egg whites. Oatmeal. Turkey bacon. Fresh fruit. Whole grain cereal. Whole grain toast. Omelets with sautéed vegetables. Yogurt.
Carbohydrates Fruit. Oatmeal. Starchy vegetables. (sweet/white potatoes, squash) Non-starchy vegetables. (broccoli, leafy greens) Whole grain bread or crackers. High-fiber, non-sugary cereals. Quinoa. Brown or wild rice.
Healthy Lunch and Dinner Ideas : Pasta with lean meat sauce, garden salad, and whole grain rolls. Burritos or rice bowls with rice, chicken/pork/beef, beans, vegetables, salsa, light sour cream and cheese Sandwiches on whole grain bread, turkey/chicken/roast beef, veggies, cheese, and pretzels or baked chips on the side.
What kind of snacks should I eat? Apple or banana slices and peanut butter. Whole-grain crackers and cheese. Carrot and celery sticks with dressing. Cottage cheese or yogurt with fresh or canned fruit. Energy bars, breakfast bars, or granola bars. Crackers and hummus (garbanzo bean dip) Trail mix with nuts and dried fruit.
Planning a Nutritious Meal
|Fruit||Whole eggs ( white and yolk)||Avocado|
|Oatmeal||Greek yogurt||Peanut butter|
|Starchy vegetables (sweet/white potatoes, squash)||Milk||Nuts and seeds|
|Non-starchy vegetables (broccoli, leafy greens)||String cheese||Olive or canola oil (the latter, if baking)|
However, for overweight people or those struggling with high cholesterol levels, one egg per day is a good rule of thumb. Athletes or healthy individuals can even have up to 3 or 4 eggs for breakfast every now and then, provided they like and tolerate eggs .
Here are 10 simple bodybuilding breakfast ideas to keep the gains flowing… Bodybuilder Breakfast . Bodybuilder Breakfast . Boiled Eggs. Greek Yogurt. Cottage Cheese. Protein Pancakes. Green Protein Smoothie.
Good pasta with tomato sauce, a sandwich with a light stuffing such as turkey, or a rice dish may be good choices as the main meal. Until the hour before the match, if you want to have a snack are good options a few pieces of fruit, a yogurt, a cereal energy bar, before training, toasted bread with jam.
Team Parent Snacks: Halftime Snacks That Are Perfect for Your Kid’s Game Celery with peanut butter. Celery is packed with vitamins, water, and dietary fiber to help kids digest the snack fast and evenly. Greek yogurt and banana . Cheese and crackers. Orange slices . Berries in a cup. Fruit with its own “packaging.”
Pre- game meals should also be pretty bland as to not upset the stomach. Spicy foods should be avoided. Pasta, bread, fruits and vegetables are all great foods to eat for your pre- game meal . Foods you’ll want to stay away from are french fries, hamburgers, bacon, and other foods that are high in fat and protein.
8 Foods Athletes Must Avoid Limit Sports Drinks . Avoid Soda . Avoid Protein Bars & Energy Bars. Avoid saturated & trans fat. Limit Carbohydrates. Limit Fiber. Limit Caffeine. Avoid alcohol.
Sports drinks like Gatorade, Powerade, and All Sport can give you a needed energy boost during your activity. They are designed to rapidly replace fluids and to increase the sugar (glucose) circulating in your blood.
The health benefits of milk – which has carbohydrates, electrolytes, calcium and vitamin D – have long been established. But for athletes , milk also contains the two proteins best for rebuilding muscles: casein and whey.