Back to school season is upon us-- and so quickly! Being a Registered Sports Dietitian and mom, I work with many busy families. They are constantly rushing off to practices, games, training sessions and competitions. When I work with these families, the major thing that tends to fall to the wayside is meal planning. Backpacks, notebooks, and sports gear are all purchased. But what about food?
Take a minute to think, what are you fueling your young athlete(s)? Will it help benefit their sport and optimize performance? Or is it to grab whatever is the most convenient just to get some food in their belly? Also think about, when and where are you eating? Is it a drive thru at 8pm? Or maybe it’s nothing if it’s late at night. It’s good to be aware and acknowledge what your current meal planning looks like so you can start making changes.
BREAKFAST
I hear it again and again, “I’m not hungry when I wake up”. I find that these kids in particular are snacking later in the day on the not-so-optimal foods than those who actually consume a breakfast. Starting the day off with a quick breakfast will help balance hunger levels throughout the day. Things such as protein waffles and pancakes (I love Kodiak Cakes), quick oats made with milk in the microwave with stirred in nut butter and topped with fruit, yogurt parfaits with fresh fruit and granola, and breakfast burritos that can be made ahead of time (can even freeze a batch).
LUNCHES
If your child brings his or her lunch to school, make sure to have a good protein source included to help manage hunger levels and energy. A few good protein sources would be Greek yogurt, deli roll-ups or sandwiches, PB & J on a high protein bread (I love fresh baked multigrain and sprouted grain breads), chicken and veggie wrap or pita, cheese quesadilla on a whole grain tortilla, and dinner leftovers to name a few.
Still have littles at home? One of my favorite things I relied on during the summer with my little ones at home is using snack plates. Create one plate that includes a mix of different healthy snack options: carrots sticks and dip, fruit, almonds, cheese bites, crackers, and popcorn. When kids have the option to choose on their own they are more likely going to choose things they wouldn’t typically eat. You can also create snack plates using bento boxes for kids in school.
SNACKS
Another thing I notice when working with young athletes and families is that kids are not carrying snacks with them. Snacks should be kept in backpacks and sports bags to help with maintaining good energy. Showing up to a practice or game starving is not only going to set them up for quick burnout, it can cause poor recovery and lead to injury. Many athletes are used to powering through and under-fueling around their sport. So it’s important to have a talk with them about how they feel and help them stay prepared. A few snack ideas to have on hand: trail mix, jerky, protein bars (I love Rx and Kind for kids), fruit and string cheese, protein oat balls (check out my recipe below), veggies/pretzels and hummus are a few that are easy to carry.
DINNERS
Dinners are always the biggest challenge for most families. Not only is it the most important meal for your young athlete, it’s the one that is the least planned. Dinner typically supports the post-exercise recovery process due to it being after practice, games and competitions. We don’t get strong during exercise, it’s how we recover that helps build and maintain muscle.
Having proper fuel on board can increase the ability to properly recover and get stronger. Here are some tips and tricks for navigating dinner time:
1. Pick one day of the week to prep and prepare meals. And stick to it!
2. Use a weekly calendar to help plan out meal ideas for the week. Check out my free weekly calendar template.
3. Get the family involved in meal planning! Have everyone pick a meal they would like for the week. They can even help prepare it.
4. Double up on a recipe to have leftovers for lunch and dinner, or to freeze!
5. Have a fruit and veggie plate on the table while you are preparing meals. We all know how dinner hour can get with hungry kids around. If they are hungry, they are most likely to eat what is available. Steer them away from over-snacking on junk before dinner and allow them to munch on something healthy. This is helpful for the kids who need to consume more fruits and veggies.
6. If dinner isn’t until late due to a late game or practice, have grab-n-go snacks in the car. Pack a cooler with things such as sandwiches, string cheese, nuts, fruit, pretzels, protein balls, and yogurt. You can even pack individual protein drinks to have on hand. I love Iconic Grass-fed Whey Protein (use code Katie15 at checkout for 15% off your purchase). Remember, post practice and games is recovery time.
7. If getting home late from practice, it’s best to have something light. A large dinner before bed can negatively affect sleep, which is the time our bodies and brains recover the most. Foods such as eggs and toast, protein oatmeal, smoothies, and yogurt parfait are all things that are easily digestible and can help fuel your athlete after exercise.
8. If hitting up the drive-thru or quick grab-n-go type restaurants, do your best to choose a healthier place. Restaurants such as Chipotle, Panera Bread, Moe’s, Core Life Eatery, Wegmans, or choose local family restaurants that offer healthy options.
If you’re still at loss of how or where to start, I offer a Young Athlete Nutrition Program that is one month in duration. This program provides the young athlete with a flexible meal guideline, recipes for the whole, and pre- and post-exercise recommendations based on their sport. This is based on food preferences, so perfect for the picky eater. Need a great meal planning tool? My Healthy Family 4-Week Meal Plan is an amazing 36-page eBook I created for families who need help with recipes and meal ideas. It includes four weeks of breakfasts, lunches, dinners, an entire page of snack ideas, day-to-day shopping lists, meal planning tips, and a “my favs” list. All of the meals are easy, delicious and can feed the entire family. You can purchase for download here!
It’s progress not perfection. The expectation that you need to have a healthy cooked meal on the dinner table every night is an unrealistic expectation. Work on one or two recipes per week to help you establish a routine with meal time. Attempting the impossible can lead to feeling overwhelmed and defeated. Remember, all you can do is your best to help fuel the entire family. Please feel free to contact me with any questions or to set-up a free 15-minute phone consultation!
Peanut Butter Crunch Energy Balls
1/2 C old fashioned oats
25 G vanilla whey protein powder
1 Tbsp cocoa nibs
1 Tbsp chia seeds
1 C natural peanut butter
1 Tbsp coconut oil
1 Tbsp honey
Preparation:
1. Combine all ingredients in a medium bowl and mix until moistened.
2. Roll into 1-inch balls, 16 total.
3. Enjoy and store in the refrigerator.
4. Can be sticky, can coat with unsweetened cocoa powder, finely crushed graham crackers,
powdered peanut butter (PB2).
KATIE VAUGHN, MS, RDN, CSSD, CFSC, METS
Katie is a Registered Dietitian-Nutritionist, Board Certified Sports Dietitian, Certified Functional Strength Coach, and owner of private practice, Katie Vaughn Nutrition out of Rochester, NY. She provides personalized sports nutrition and exercise coaching for all levels of athletes. She helps active individuals fuel optimally with customized meal planning that supports a busy lifestyle, while building lasting habits without stress or restriction. Whether you're a couch-to-5k participant, weekend warrior, recreational athlete, gym goer, young athlete, fitness lover, or high level athlete, she can help you achieve your health and performance goals. She helps you rework habits and mindsets that have prevented you from keeping traction to stay on your desired health course.
If you have any questions or are interested in learning more about her program, you can
contact Katie to set up a free 15-minute phone chat here:
Contact:
Website: www.KatieVaughnNutrition.com
Email: Katie@KatieVaughnNutrition.com
