Top Sports Nutrition Foods

All Star Foods

 

 

The following foods had at least three mentions from our group:

1. Greek yogurt (7)
2. Chocolate milk (6)
3. Peanut butter (4)
4. Fruit/dried fruit (5)
5. Bananas (4)
6. Oatmeal (3)
7. Sweet Potatoes (3)
8. Nuts (3)
9. Avocado (3)

Please note that the initials represent the names of the parents who gave their input:

 

L.B.

1. Greek yogurt: it is a great source of protein and is an eat-alone, or add-to food.
2. Almonds: protein, healthy fats, calcium, some fiber; good as they are, or added to cereal, rice, or salads.
3. Oatmeal: whole grains, energy source and you can add your own flavorings, fruit, nuts, or sweetener.
4. Fruit: I really like dried fruit such as apricots, plums, cherries, or raisins because they are convenient, a great source of energy, and are sweet, so they are easy to eat!
5. Beans: protein, fiber, in soups, as a dip, added to a stew/chili, eaten as a side dish.

V.B.

1. Water. Although technically not a food, it is most important
2. Dairy to replace electrolytes and keep bones strong and growing (cheese, organic chocolate milk, 2% Greek yogurt)
3. Fat from salted nuts/seeds/nut butters for nutrient "cross coverage", these foods contain protein, electrolytes and trace minerals that help all systems work better. Olives and avocados are fruits found in the fat group and deserve an honorable mention.
4. Protein for iron and muscle repair and growth (hard boiled eggs, sliced turkey or roast beef, nitrate-free turkey franks or hot dogs)
5. Fruits and vegetables such as kiwi, cherries, cherry tomatoes, strawberry, orange, broccoli, peppers and avocado (guacamole) with high vitamin C because they help increase iron absorption, increase fiber and acts as anti-oxidants to reduce free radical damage from intense exercise. Honestly most any fruit or vegetable works.

L.M.

1. Greens - for their natural nitric oxide which helps fuel performance by lowering blood pressure, meaning an athlete uses less oxygen while exercising.
2. Cherries - for anthocyanins and melatonin which helps by reducing muscle soreness, enhancing recovery and assisting with sleeping.
3. Salmon - for great Omega-3-fatty acids which helps with anti-inflammation and improving the oxidation response.
4. Oatmeal - awesome complex carbohydrates for stable blood sugars which help by allowing the body to use fat for fuel and not tapping glycogen stores too soon. This is particularly helpful for longer-endurance events.
5. Dark chocolate - significant phytochemicals for help preventing free-radical damage, or muscle damage, during exercise. Besides, who doesn't love an ounce a day of dark chocolate?

I would also include eggs, chocolate milk, sweet potatoes, berries and tea on my list because I can't stop at just five!

B.T.

Nutrient-dense foods from these groups:

1. Whole & Multi grains: high fiber content will help the gastrointestinal tract;
2. Vegetables: 2.5 cups per day; be colorful, provide important phytochemicals and vitamins;
3. Fruits: 1.5 cups per day. Bananas, apples, berries top the list;
4. Milk/Dairy: provide protein and calcium but be aware of fat content;
5. Meats & Beans: lean cuts of meats, kidney beans, white beans provide good sources of protein and zinc; and
6. Fats/Oils: remember that a balanced diet is NOT fat-free. Choose fish, nuts (in moderation), avocados. "Good" fats provide for heart health & brain function.

T.B.

My top five foods for sports nutrition are:

1. Natural peanut butter and jelly on 100% whole wheat bread
2. 1 cup of 1% Chocolate Milk
3. Tuna with lettuce and tomato on 100% whole wheat bread
4. Greek yogurt with fresh berries and granola
5. Apple slices dipped in natural peanut butter.

C.L.

1. Brown Rice: A carbohydrate rich in nutrients and fiber.
2. Sweet Potatoes: Vitamin rich, easy to find, and quite tasty (try a baked one for breakfast!)
3. Spinach: Popeye was right. Don't like it raw? Add it to stir fries and scrambled eggs.
4. Blueberries: Just right on your morning oatmeal with yogurt.
5. Salmon: Healthy proteins are so important for growing bodies!

J.C.

1. Low fat dairy/non-dairy products such as milk, soy milk, yogurt, cheese
2. Bananas, oranges or other potassium-rich fruits
3. Nuts or nut butters (peanut, cashew, almond, etc)
4. Whole grain cereal, crackers and pretzels
5. Dried fruit

D.E.

1. Walnuts
2. Avocado
3. Beets
4. Eggs
5. Greek yogurt

A.M.

1. Peanut butter
2. Bagels
3. Fresh fruit
4. Chocolate milk
5. Granola bars

N.C.

1. Yogurt - either regular or Greek-style, low fat yogurt is an excellent source of calcium, protein, and a myriad of other life-sustaining nutrients. For dieting athletes who don't want to "drink their calories" in milk, yogurt is a great way to boost calcium intake.
2. Bananas - the original pre-wrapped sports snack ready to grab-and-go, with or without peanut butter.
3. Oatmeal - a heart-healthy whole grain that is an easy-to-digest pre-exercise meal or snack that offers sustained energy.
4. Graham crackers - a whole-grain snack that is easy to digest, tastes good, and when spread with peanut-butter and made into a "cracker sandwich" is a crunchy snack that's a tasty alternative to a granola bar.
5. Chocolate milk - way better than a sports drink for recovery!

M.M.

1. Greek yogurt. It's loaded with protein. Add some fruit and you have a winning combo.
2. Whole wheat pasta. A healthy way to get in carbs pre or post workout. You can add a variety of sauces for versatility.
3. Bananas. A great source of carbs and potassium.
4. Chocolate milk. A perfect combo of carbs and protein that both kids and adults love
5. Sweet potatoes. A great source of lower glycemic carbs, loaded with nutrients

From a personal standpoint, I need to add in chocolate-flavored sports gel (not sure if you call that a food, but I love it and it has saved me many times from bonking. It's also convenient and takes up minimal space in my cycline).

This article was written by a group called MomsTeam in 2012. See more information from momsteam at momsteen.com

Healthy Meals to Feed Your Youth Athlete Before the Big Event

The food your youth athlete eats prior to game time can have a big impact on their energy, stamina and overall performance.

Just like an electric car won’t run on regular gas, giving your youth athlete the wrong kinds of pre-game meals and snacksmeans you are not setting them up for success.

What your athlete should eat is often affected by the timing of their game.

Here are three examples that should help:

For early morning games

Sometimes your child’s team may draw the short straw in a tournament and get scheduled for the first game of the day.

Obviously you should not send your players out there on an empty stomach, but they will not have much time to eat and digest before they have to get moving.

A glass of orange juice and a piece of toast or apple spread with peanut butter or a protein shake will get them through the first game. If they have time, add in a scrambled egg.

You want to give your athlete enough food to keep them full and focused, but sports parents should keep in mind this early morning pre-game meal isn’t going to give your child the bulk of their energy.

It’s important that they eat balanced meals that include complex carbohydrates for long term energy, lean protein to rebuild muscles, healthy fats and fiber (another name for vegetables) consistently throughout the whole week.

This will ensure your athlete has the energy stores of nutrition they need to perform.

So the night before, make sure your youth athlete has a well-balanced meal.

In-between games

An all-day tournament usually means your child’s team only has a ½ hour to 45 minutes between each game. They are going to need to eat something, but you don’t want to weight them down with greasy or highly sugared fast foods.

Just because it’s fast, that doesn’t mean it’s a good idea!

Stick to GORP (good old raisins and peanuts) and other simple snacks like oranges and apples with a piece of cheese that will help stabilize their blood sugar, but won’t make them feel stuffed.

Make sure to avoid those fluorescent colored energy drinks!Although they may taste good and are quick and easy to drink,they will quickly raise your athlete’s blood sugar levels and then cause a crash in the middle of the day.

Something you want to avoid with another 3 games ahead of them!

For night games

Night games can get tricky assuming they have school all day and then a game at 5 or 6 PM. It may be tough to get them home for a well-balanced meal.

So on game days, their school lunch becomes very important. Pack them a lunch filled with fruit fresh (not “fruit” snacks), a sandwich on whole grain bread with a couple slices of turkey or chicken and lettuce and water.

Keep it simple. You might also want to tuck in a few extra snacks like yogurt, homemade energy bar and carrot sticks for them to have later in the day , so they aren’t hungry by the end of the day.

Here is a simple homemade energy bar recipe:

Five Minute, No-Bake Sunflower Seed and Oat Bars

Makes 10-12 bars

2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup chocolate or carob chips
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup maple or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and maple syrup. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more syrup.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours.

Cut into bar shapes, wrap, and keep refrigerated till ready to use. They ought to last two weeks at least.

OR:

4) After mixing wet ingredients with dry, crumble mixture into bite sized pieces and bake at 375 degrees for about forty minutes, or until crispy and brown.

This article was written and produced byTeen Champion Mindset

That's What I did: Give & It Shall Be Given to You

Several months ago, God placed it on my heart to start tithing into Israel, so I prayed and found a ministry who's mission is helping poor Jews and leading them to Christ.

Did you know that Jews are spread throughout many poor countries and not all are wealthy.

Genesis 15:3
I will bless those who bless you and whoever curses you I will curse; and all peoples on earth will be blessed through you.

Acts 20:35
God said: "It's more blessed to give than it is to receive."

If Christian's want to continue to see God's supernatural blessings fall on us & others, we must learn to give from our hearts to ministries (people too) who's goal is ministering God's word to lost, the poor and to those in need. But when we give we must do it out of obedience to God and not for a return favor.

My Prayer:
Lord, continue to place it on my heart and others to give all that we have and more to those in need or to those in who we can help to carry out the ministry you've entrusted to them. We don't want to go to heaven knowing that we were tight wads!

Luke 6:38
Give and it shall be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

Question:
If you had any of the extras below, would you be more inclined to give them to those who might have a need or store that which you treasure in safe place for keepings.

1. Automobile
2. Clothes
3. Food Items
4. Money
5. Lake House
6. Jewelry
7. Rental House
8. Furniture
9. Computer
10. Time

*Would you have a monthly drawing for employees at work to receive gas cards and grocery gift cards or a day off with pay.