Coach's Guide to Nutrition: Fuel with School Lunch
July 23, 2024
School lunches can provide a number of healthy options for student-athletes and students in after-school clubs and activities. Fueling your brain is just as important as fueling your body. By eating lunch at school every day and including milk, protein, carbs, and color, you are setting yourself up for success on the field and in the classroom.
School meals are a great option for student-athletes because they are planned with growing bodies in mind. Your athletes might need a second meal or additional snacks, though, if they are still hungry or are not meeting their calorie needs.
COACHES: Contact your school's food service department to learn how they can support your team’s nutrition goals.
School lunches are made with student nutrition in mind!
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
Coach's Guide to Nutrition: Window of Opportunity
May 14, 2024
The 30 minutes following exercise, often referred to as the window of opportunity, is the best time to begin to refuel, rebuild and repair muscles.
Carbs plus protein in this window can help your students refuel and be ready to attack their next workout.
After an exercise session or game, muscles are depleted of glycogen, their primary energy source, and are in need of recovery from the stress of training. A small snack is all that is needed in this “window of opportunity.”
The focus should be on carbohydrates with some protein; the ideal snack would have more carbs than protein. Chocolate milk has both carbs and protein, along with electrolytes and fluids to rehydrate. Liquids are also more easily absorbed by the body to help refueling happen more quickly. Other refueling options could include a smoothie, yogurt and granola, or a cheese stick with fruit.
Within 2-3 hours, have a full meal to continue recovery.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.