Many athletes and their families find that eating well during a busy week can be a challenging task. However, with a few ideas and a little prep time, you can easily fuel your body so that you are energized and motivated for all of your training, competitions and other activities.
If you need a snack that will sustain you for over two hours, eat foods from at least three different food groups, making sure that one of those foods is a good source of protein. Examples: granola and fresh berries in Greek yogurt; tuna with whole grain crackers and grapes.
Producing fast food from home isn’t as hard as you’d think. It’s easy to prepare 5-minute meals if your kitchen is well-stocked. Here’s five you could try, on the fly.
>> Turkey and cheese sandwich
>> Peanut butter and sliced apple in a whole wheat tortilla
>> Oatmeal with nuts, dried apples and milk
>> Chicken, cheese and bean quesadilla
>> Canned beans and leftover chicken added to canned soup
Additional Tips:
Schedule time to do food prep. You’ll thank yourself later when you’re able to whip up a meal in minutes.
Make a casserole or other main dish and store it in single-serving portions. Put them in the freezer for a later date.
SNACKS THAT SATISFY
Keep these ready-to-eat foods on hand for a quick snack:
Mozzarella cheese sticks
Cottage cheese
Fresh fruits and vegetables
Yogurt and Greek yogurt
Tuna
Milk
Hard-boiled eggs
Graham crackers
Natural peanut butter or other nut butters
Nuts and dried fruits
Granola bars (<10 grams sugar)
Hot and cold cereals
Crackers (>3 grams fiber)
Maximize your performance by seeking out personalized advice from Nutrition Coach Jill Daniels, MS, RD, CSSD, Certified Specialist in Sports Dietetics. www.JillDanielsRD.com