![This graphic gives examples of pre-workout snacks, including banana, applesauce pouch, pretzels, yogurt, fruit snacks and raisins.](/sites/default/files/2024-09/240910_UDIM_2H.png)
Coach's Guide to Nutrition: Pre-Workout Snacks
September 10, 2024
Heading into practice or a game under-fueled may take away from athlete performance. Encourage student-athletes to not only eat regularly throughout the day, but to have a small, carbohydrate-focused snack about 30-60 minutes before activity. This will top off their energy stores so they are ready to hit the field.
Pre-workout snacks don’t have to be complicated. Choose easy, high-carb snacks that can be stored safely in a gym bag.
Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.
In planning to eat every 3-4 hours, a mid-morning snack may be ideal. Having a snack in the hour or two before practice and in the ‘window of opportunity’ following practice can help maintain energy levels and ensure proper recovery.
Work with your athletes to create simple snacks that are easy to transport. Encourage athletes to include a carb and protein in each snack when possible. Fresh fruit, granola bars with 8-10 grams of protein, or trail mix that includes nuts/seeds and dried fruit are easy to keep in a gym bag and relatively affordable. A small cooler with an ice pack is a great way to keep snacks cold and fresh.
Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery. Try to include carbs and protein in every snack.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
![School lunches can provide a number of healthy options for student-athletes. Include milk, protein, carbs, and color, you set yourself up for success on the field and in the classroom](/sites/default/files/2024-07/240723_UDIM_2H.png)
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.