Athletes – E a t L u n c h€¦ · A Practice Manual for Professionals, 5th Edition. p. 16-17....
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Athletes – E a t L u n c h ! ! By Sue A. James, MS, RDN, LDN 1. Rosenbloom, Christine A. and Coleman, Ellen J. (2012). Sports Nutrition, A Practice Manual for Professionals, 5th Edition. p. 16-17. (Sue A. James, MS, RDN, LDN, is a Maryland-based dietitian. She is the team nutritionist for the Baltimore Ravens, Baltimore Orioles, and the Johns Hopkins Athletic Department.) *If packing lunch, carry lunch items in a thermos, eco-friendly portioned container, or an insulated lunch bag. If time is short and preparing lunch is a challenge, carry leftovers from dinner. Bring cheese pizza, rotisserie chicken sandwiches, or a thermos with warmed meat and cheese lasagna. Lunch does not need to be complicated. Make it simple, but keep it healthy to be prepared to perform at practice. Your coaches will thank you! Most athletes recognize the importance of eating breakfast, but lunch is equally as important. Practice often occurs once the school day is over. Avoid low energy levels at practice by not skipping or missing lunch. Balance the food choices to be adequately prepared for practice and workouts. What foods and fuel are best? • Carbohydrates are number one since they are the primary fuel used during all activities (1). This includes running, swimming, throwing, hitting, and lifting weights. Eat whole grains and healthy carbs for power and nourishment during a workout. Popular carbs eaten at lunch are corn, whole grain bread, whole wheat wraps, flats, noodles, pasta, rice, and beans. • Eat a protein source that provides iron, amino acids, and zinc. Protein gives a feeling of satiety. This means there will not be a feeling of hunger during practice. Consume protein sources like chicken, turkey, tuna, ham, peanut butter, and roast beef. They are essential to muscle health. • Don’t forget that milk and dairy foods are another quick and easy source of protein at lunch. Drink milk or eat yogurt, cottage cheese and string cheese. They provide calcium and vitamin D for a growing body. Bone health is especially important for athletes in contact sports like football, basketball, and lacrosse. Whether the choice is to pack and carry a lunch or eat in the cafeteria, here are some of the best menu options to power through that afternoon practice: OPTION #1 _ Chili Carrots Whole Grain Roll Yogurt with Berries Water OPTION #2 _ Turkey & Cheese Sandwich Lettuce, Tomato, Pickles, Mustard Honey Wheat Pretzels Peach Cup Water OPTION #3 _ Noodles & Meat Sauce Salad Greens with Ranch Dressing Whole Grain Bread Milk Water
Transcript of Athletes – E a t L u n c h€¦ · A Practice Manual for Professionals, 5th Edition. p. 16-17....
Athletes –
Eat Lunch!!By Sue A. James, MS, RDN, LDN
1. Rosenbloom, Christine A. and Coleman, Ellen J. (2012). Sports Nutrition, A Practice Manual for Professionals, 5th Edition. p. 16-17.
(Sue A. James, MS, RDN, LDN, is a Maryland-based dietitian. She is the team nutritionist for the Baltimore Ravens, Baltimore Orioles, and the Johns Hopkins Athletic Department.)
*If packing lunch, carry lunch items in a thermos, eco-friendly portioned container, or an insulated lunch bag.If time is short and preparing lunch is a challenge, carry leftovers from dinner. Bring cheese pizza, rotisserie chicken sandwiches, or a thermos with warmed meat and cheese lasagna. Lunch does not need to be complicated. Make it simple, but keep it healthy to be prepared to perform at practice. Your coaches will thank you!
Most athletes recognize the importance of eating breakfast, but lunch is equally as important. Practice often occurs once the school day is over. Avoid low energy
levels at practice by not skipping or missing lunch. Balance the food choices to be adequately prepared for practice and workouts.
What foods and fuel are best?• Carbohydrates are number one since they are the primary fuel used during all activities(1). This includes running,
swimming, throwing, hitting, and lifting weights. Eat whole grains and healthy carbs for power and nourishment during a workout. Popular carbs eaten at lunch are corn, whole grain bread, whole wheat wraps, flats, noodles, pasta,
rice, and beans.• Eat a protein source that provides iron, amino acids, and zinc. Protein gives a feeling of satiety. This means there will not be a feeling of hunger during practice. Consume protein sources like chicken, turkey, tuna, ham, peanut butter, and roast beef. They are essential to muscle health. • Don’t forget that milk and dairy foods are another quick and easy source of protein at lunch. Drink milk or eat yogurt, cottage cheese and string cheese. They provide calcium and vitamin D for a growing body. Bone health is especially important for athletes in contact sports like football, basketball, and lacrosse. Whether the choice is to pack and carry a lunch or eat in the cafeteria, here are some of the best menu options to power through that afternoon practice:
OptiOn #1_Chili
Carrots
Whole Grain Roll
Yogurt with Berries
Water
OptiOn #2_turkey & Cheese Sandwich
Lettuce, tomato, pickles, Mustard
Honey Wheat pretzels
peach CupWater
OptiOn #3_noodles & Meat Sauce
Salad Greens
with Ranch Dressing
Whole Grain BreadMilkWater
