{"id":7526,"date":"2019-07-24T06:29:35","date_gmt":"2019-07-24T10:29:35","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=7526"},"modified":"2021-10-30T03:37:33","modified_gmt":"2021-10-30T03:37:33","slug":"being-an-at-home-nutrition-coach-creating-your-personal-performance-eating-destination","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2019\/07\/24\/being-an-at-home-nutrition-coach-creating-your-personal-performance-eating-destination\/","title":{"rendered":"Being an At Home Nutrition Coach: Creating Your Personal Performance Eating Destination"},"content":{"rendered":"

By: Leslie Bonci<\/em><\/p>\n

As a sports dietitian working with professional athletes as well as having raised two athletes, I am all about strategies that help one to eat well, play well, stay well. Summer is a particular challenge since it is hot, exercise is more likely to occur outdoors, and preseason training makes for long hard days. As parents we have to be the nutrition coaches for our kids to keep them safe and in the game, not on the bench, the dugout, or in the stands watching rather than participating.\u00a0<\/span>Here are my top sports nutrition strategies for parents and young athletes.<\/span><\/p>\n

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CREATE A HYDRATION STATION<\/b><\/p>\n

No matter the sport: tennis, soccer, running, football, swimming, or cycling they need to drink enough. But plain water can be boring. So to take fluid to the next level, consider infused waters \u2013 adding flavor with cut up fruits and herbs such as orange\/mint or lemon\/ginger or watermelon\/basil. Slushees made with crushed ice and sports drink, or crushed ice and a little bit of juice concentrate are refreshing and hydrating. Herbal tea that is chilled and flavored with a little bit of fruit juice is low in calories but high on the taste scale. Make fruit juice cubes, cropsicles with leftover fruits\/veggies, and make sure your athletes show up at every practice with their fluid bottle.<\/span><\/p>\n

FIND THE WAYS TO EAT THE PROs AT EVERY MEAL\u00a0<\/b><\/p>\n

Produce ( fruits and vegetables) is essential for health and performance. If you have a student athlete with a picky palate, mealtime can be a chore. Here are some suggestions on how to help them score with their plate. Vegetables can be added to meat loaf, meat balls, spaghetti sauce, tacos, stir fries, smoothies and even sweets ( carrot or zucchini muffins) The spiral is more than the way the football is thrown, it is also spiralized noodles made from zucchini, carrots, sweet potatoes and even beets. Smoothies made with beets, rhubarb, spinach and pineapple provide the produce and the anti-inflammatory punch as well as hydration. Freezer pops made with banana, pineapple, mango and coconut water or watermelon, strawberries, and orange juice help to beat the heat, and they are a nutritious portable treat.<\/span><\/p>\n

SNACKS THAT STACK UP<\/b><\/p>\n

Who doesn\u2019t enjoy a snack? An after dinner snack can be seen as a treat, but can also provide foods to eat that help athletes restore and replete. You can get protein and produce into a snack: think popsicles made with yogurt, milk and frozen fruit, or banana ice cream with dark chocolate peanut butter. For crunch- how about popcorn with nuts, roasted chick peas, seeds or freeze dried fruit? Baked potatoes with broccoli and cheese, or taco topping are quite popular and a smoothie made with yogurt, milk, fruits and vegetables can help curb those late night hunger pangs. A well chosen snack can top off produce, optimize protein intake and maximize fluid intake<\/span><\/p>\n

WHEN THE FAMILY TABLE IS THE TRAINING TABLE<\/b><\/p>\n

How to customize the meal for an athlete<\/b><\/p>\n

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Here is a performance plate designed to help maintain.. Notice that the amount of grains and protein take up \u00bd of the plate and the fruits\/vegetables about 1\/2 of the plate. Why? The produce ( fruits and vegetables) not only provides fiber and fluid, but also contain substances that help combat inflammation. Protein at every meal helps you maintain muscle and the grains and carbs play a role in muscle protein synthesis as well as energy pre workouts and recovery post workouts. Ideally your breakfast, lunch and dinner plates would look like this.<\/span><\/p>\n

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So have on hand:<\/span><\/strong><\/p>\n

Baked potatoes- they can be microwaved fast<\/span><\/em><\/p>\n

Ready Rice- cooks in 90 seconds<\/span><\/em><\/p>\n

Rolls\/ bread<\/span><\/em><\/p>\n

Pasta<\/span><\/em><\/p>\n

Corn or whole wheat tortillas<\/span><\/em><\/p>\n

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And consider making once and having several meals:<\/span><\/strong><\/p>\n

Pot of stew, chili,<\/span><\/em><\/p>\n

Make ground meat to use for tacos, sloppy Joes, Spanish rice<\/span><\/em><\/p>\n

Lasagna can be frozen in smaller pieces<\/span><\/em><\/p>\n

Make French toast or pancakes in advance and freeze<\/span><\/em><\/p>\n

Sandwiches can also be made in advance as long as mayo is not added and then frozen<\/span><\/em><\/p>\n

Cook pasta once and the leftover can be pasta salad<\/span><\/em><\/p>\n

Rice can be used for rice pudding or as a filler added to a chicken and bean burrito\u00a0<\/span><\/em><\/p>\n

( Chipotle does this)<\/span><\/em><\/p>\n

Healthy training table meal:<\/b><\/span><\/em><\/p>\n

-Stir fry of chicken and vegetables over rice noodles\u00a0 <\/span><\/em>Add ons: <\/em>Pineapple, peanuts<\/span><\/em><\/p>\n

-Fajitas: <\/em>Flank steak, grilled, cut into thin strips,\u00a0<\/span><\/em>Tortillas,\u00a0<\/span><\/em>Rice,\u00a0<\/span><\/em>Salsa,\u00a0<\/span><\/em>Shredded cheese,\u00a0<\/span><\/em>Peppers,\u00a0<\/span><\/em>Onions<\/span><\/em><\/p>\n

If you have young athletes who need to gain mass, here is what the plate should look like.. Notice that the amount of grains and protein take up at least 2\/3 of the plate and the fruits\/vegetables about 1\/3 of the plate. This gives you the most calories without so much volume that you feel too full. Ideally breakfast, lunch and dinner would look like this.<\/span><\/p>\n

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ATHLETES TO DO LIST<\/b><\/p>\n

Eat before and after practice and workouts!\u00a0<\/span><\/p>\n

NO MEAL SKIPPING<\/b>!\u00a0<\/span><\/p>\n

Three meals plus 2-3 snacks EVERY DAY!\u00a0<\/span><\/p>\n

Keep food around:<\/span><\/p>\n