Healthy Meals and Snacks

1. Healthy Meals and Snacks Healthy Athletes

2. Pre-Event Meals • To prevent athletes from feeling hungry before or during activity. • To help supply fuel to the muscles during training and competition • Energy need provided by food eaten during the prior week • Breakfast is always important

3. Suggested Meal Plan Breakfast • 2-4 waffles with fruit and light syrup, 1 scrambled egg, 8 oz orange juice or • Oatmeal with fruit and low-fat milk, 2 links low-fat sausage, 8 oz. orange juice Pre-Game Lunch • Turkey sandwich, large apple, oatmeal raisin cookie, 8 oz low-fat milk or • Peanut butter and jelly on bagel with banana, granola bar, 8 oz low-fat milk

4. Travel Food The Bus Ride • One hour or less • One to two hours • Two to four hours

5. Refueling • Marathons • Cycling Tours • Tournaments

6. Post Event Meals “Rapid recovery of muscle glycogen after exercise is the fundamental nutrition goal for all athletes.”

8. Sample Foods for After the “Event” • 16 oz. bottle of calcium fortified orange juice, one carton (8oz.) yogurt and one apple or • 20 oz. bottle of sport drink, a pop-top can of tuna on 2 slices of whole wheat bread or • 16 oz. bottle of calcium fortified orange grapefruit juice, 1 cup of honey nut dry cereal, or fruit • ¼ cup of raisins, ¼ cup peanuts, water and 1 carton (8 oz.) of yogurt