Nutrition plays a key role in athletic performance. Failure to provide the calories and carbohydrates that young athletes need to fuel their bodies, the fluid to maintain hydration, and the vitamins and minerals to support metabolism and tissue growth and repair will result in poor performance and an increased risk for injury and/or illness. The following nutritional guidelines will ensure that every young athlete is fueled and hydrated for optimal health and performance.
2-4 Hours Before Exercise:
1. sandwich with lean meat, piece of fruit
2. pasta with tomato sauce
3. cereal with milk
4. bagel with peanut butter and honey, piece of fruit
5. English muffin with honey and low-fat yogurt
30 minutes before exercise snacks:
1. Honey Energy Bars
2. Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.
3. Honey Pretzel Dipping Sauce: Whisk 1 tbs. of your favorite spicy mustard together with 1 cup honey. Makes enough dip for 8 servings of 20 small pretzel twists.
1. Sandwich with 3 ounces lean meat, piece of fruit, pretzels, juice or milk
2. Pasta with tomato sauce, whole grain bread, skim milk
3. Cereal with milk, piece of fruit, toast with honey
4. Bagel with peanut butter and honey, piece of fruit, skim milk
5. Three ounces lean meat, potatoes, cooked veggies, skim milk
Food & Drink Ideas for the Team Cooler:
1. Bagels, Honey-Energy Bars , breakfast bars
2. Crackers and peanut butter
3. Pretzels, Chex mix
4. Fresh fruit (e.g., bananas, grapes, apples) or dried fruit
For a complete list of nutritional snacks for an active lifestyle please visit: http://www.honey.com/recipes/