Young athletes have highly demanding schedules and are asked to do a lo with little time. With sports training before school or having to rush to trainings after school followed by homework or more extra curricular activities.
Their energy levels can fluctuate greatly throughout the day meaning a drop in physical performance but also in their mood, concentration and motivation. It's not realistic to assume that there will always be time to make a full meal and have time to eat it when they are rushing around all day. This is where snacks can play a massive role in maintaining energy levels throughout the day, and in between bigger meals.
Snacks don't have to be protein packed or some type of fancy sport nutrition supplement to be effective. Most of the things you already have in your house would be more than sufficient to maintain energy levels for your athletes. Generally pairing carbohydrates, especially higher in fibre, with a health protein/fat source will relieve the feelings of hunger and also provide some energy to use as well.
But always keeping snacks handy before and after trainings, you are able to better regulate your blood sugar and therefore your energy. Some suggestions of good snack ideas include:
Carbohydrates/Fibre:
- Fresh fruit
- Fresh vegetables
- Dates
- English muffins
- Tortillas
- Oats
Protein/Healthy Fats:
- Nuts
- Nut butter
- Trail mix
- Protein powder
- Greek youghurt
- Whole milk
- Eggs (hard boiled)
- Smoked salmon
- Canned tune/salmon
Be prepared by also having some meals handy when you don't feel like making something early in the mornings or late at night. Pre make and store a few meals in the fridge. This can be the night before if you know you have to get up and go early or have them in the fridge or one or two days if the schedule gets a little busier. Meals you could make with ingredients at home include:
- Overnight oats with yoghurt and fruit
- Hard boiled eggs on toast
- Quick cook rice with canned tuna and some spinach/salad mix
- Turkey or chicken sandwich with vegetables and cottage cheese
The small more frequent meals and snacks can have a massive effect!
For more information on how to improve your young athlete's performance, contact us today.
Matt Hucul
Junior Strength Coach
Inner Athlete (AUS)
#youthathletes #youngathletes #teenathletes
