Smart Food Choices for Youth Athletes
Breakfast: A hearty breakfast is the most important meal for youth athletes: Start with a carbohydrate, protein, and a fruit.
Start the day by drinking a full glass of water.
- Bananas, oranges, grapes, apples, pears, melons
- Yogurt, Greek is higher protein for teen athletes
- Lean Ham
- Scrambled or hard boiled eggs
- Thin toast, whole-wheat cereals, oatmeal, grits, etc.
Lunch
- Ham and Turkey Sandwiches: lettuce, tomato, mustard is good, but ditch the mayonnaise
- Pretzels, popcorn, crackers, Chex Mix, trail mix
- Chocolate milk or water. Do NOT drink sports drinks.
Study Hall
- Yogurt, granola bars, fig newtons, pretzels, thin bagels, ½ sandwich, fruits,
- Dry cereal
- Sports drinks and water ONLY during practice.
After Practice
- Chocolate Milk, ½ sandwich, energy bars (no more than 20 grams of protein)
Dinner
- Baked chicken, broccoli, mashed potatoes, salad with 1 TBS dressing, bread and butter, 1% milk. Second portions are good if still hungry.
Snacks between meals
- Carrots, muffins, bagel thins, dry cereal, whole-wheat crackers, peppers, tangerines, hummus on pita bread, etc. Homemade desserts like oatmeal cookies and apple crisp are also a healthy option.
**Updated by A. LeBarron, MS, RD, 2/24/2016
Power Foods for Track Athletes
Experts recommend that high school track runners eat a wide variety of foods, with special focus on the following:
* Complex carbohydrates: Whole-grain cereals, potatoes, rice, beans, breads, fruit, vegetables, pasta. The less processed the better, so more nutrients will come along for the ride.
* Lean red meat: Excellent source of protein as well as iron, which runners need to avoid anemia. All runners lose iron during hard training, and females lose additional iron during menstruation.
* Fish, poultry: Good source of protein, which runners need to build muscle tissue during hard training.
* Dairy products: Great source of calcium, needed to build strong bones. Focus on low-fat dairy products as much as possible.
* Nuts, avocados: The fat in these foods can provide needed calories without the long-term health problems associated with animal fats.
* Bananas, orange juice: Good for carbohydrates and rich in potassium, which helps runners avoid muscle cramps.
* Sports drinks: These are handy sources of carbohydrates, electrolytes, and fluids. Runners should begin replacing glycogen (muscle fuel) as soon as possible after a workout, and sports drinks can begin this process. In addition, in hot weather runners can lose 4 pounds of fluids an hour, and speedy replacement is absolutely crucial.
**Adapted from article "Are You Eating Enough?" by Don Kardong http://www.runnersworld.com/nutrition-for-runners/are-you-eating-enough