As summer is quickly approaching us, it is time for cook outs, ice cream, s’mores, more ice cream, more burgers, pop, etc. And while all of that is so delicious, as athletes, they still need to have a good balanced diet for them to achieve the best at practice and eventually competitions!
As coaches, we spend a lot of time with our athletes. We can tell when the kids haven’t had a well balanced breakfast or snack with how they are performing (ex: sluggish, tired, etc.) So below we will give you some examples of what not to eat vs. a better alternative!
- Sugary cereal
- Oatmeal- You can always dress up oatmeal for ex: add in peanut butter and berries, or apples and cinnamon, anything you think your child will eat.
- Toast- not just plain toast since there is no substance, but put some peanut butter on it, with bananas and honey, etc. You can dress it up how you see fit!
- Greek Yogurt- not the added sugar yogurt (basically just eating sugar). You can dress up your yogurt with anything you may want. Put any sort of fruit in it, add in some honey to sweeten it up, etc.
- Smoothies!- these are an easy throw in the blender and go kind of breakfast. Add in anything you know your child likes.
- If you have time:
- mini egg omelets– these you can also make the night before, add in anything you may want (bacon, cheese, tomatoes, spinach, the options are endless!) Put the ingredients in a muffin tin and bake.
- Eggs– any kind! The only thing with eggs is sometimes when you eat right before practice and then do some cardio, they may not sit well. Just depends on the kid!
We understand that getting children out the door can be a hassle, but these are some good quick, healthy, and energy-fueled breakfasts to help your child succeed!
- PB&J or any kind of sandwich-good, classic sandwiches. And we know kids love them.
- Salads-these are so good and so beneficial! You can dress it up however you like! Add in some protein such as tuna, chicken, beef, beans, anything your child will eat. Add in quite a few veggies,some dressing and bam!
- Quinoa bowls-We know, super fancy (but not really). But if you haven’t tried them, look them up because they are delicious and nutritious!
- Smoothies- these things are great for any meal or snack!
We will skip dinner and go straight onto Snacks!!
- Reese cups
- Apple and Peanut Butter
- Mixed Nuts
- Granola Bar
- Any vegetable
- Yogurt and Berries
These lists are just to help you get a better idea of how to help your athlete! It is very important they get the right nutrition in order to perform their best, and for their muscles to be able to recover.
Just to see how an Olympian eats on a day to day basis, check out this article on what Aly Raisman eats!
Someone to also look up if you are struggling to feed the gymnast in your life is Betsy McNally Laouar. She works directly with gymnasts!