The energy needs of athletes exceed those of the average person. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item.

Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.

Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth.

Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color.

One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery.

Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.

Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products.

Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Your nutrition plan for student athletes should include calcium-rich foods such as fortified milk and grain products, coconut yogurt, almond butter, and tofu. Iron is critical to optimal athletic performance because of its role in energy metabolism, oxygen transport, and acid-base balance.

During adolescence, more iron is required to support growth, increases in blood volume, and lean muscle mass. Research shows that rapid growth combined with sports participation may create high demands for iron bioavailability and can lead to low iron levels , particularly for young females athletes.

Your nutrition plan for student athletes should include iron-rich foods like eggs, leafy green vegetables, seeds, fortified whole grains, and lean meat.

Tip: Use That Clean Life's filters to easily find recipes high in calcium and iron. Fluids help to regulate body temperature and replace sweat losses during exercise. If your client participates in events lasting longer than 60 minutes or exercises in hot, humid weather, sports drinks containing carbohydrates and salt are recommended to replace energy stores and electrolyte losses.

Even mild dehydration can affect an athlete's physical and mental performance and the volume of fluid consumed is more important than the type of fluid.

You can work with your client's taste preference to find options that keep them hydrated. Some young athletes may lack the motivation to drink enough fluid, so it's crucial to provide simple, easy-to-understand education on how and why to optimally hydrate around exercise and potentially involve parents to help increase compliance.

Tip: Use the "smoothie" and "drink" filters within That Clean Life to find awesome hydration ideas. Research has shown that meal preparation is positively associated with better diet quality, including meeting dietary objectives for fruit, vegetables, and whole grains and having a lower intake of fast food.

However, due to their busy schedules and minimal food skills and equipment, many students turn to ready meals , take-out, and eating out to save time and money.

To keep student athletes motivated, you should keep recipes simple when creating a meal plan. Tip: Use the time and number of ingredient filters within That Clean Life to find easy recipes for student athletes that require few ingredients and a minimal amount of time. Young athletes are motivated to learn and improve diet behaviors and can greatly benefit from sports nutrition education.

Research shows that parents and athletes require education in selecting the appropriate type, quantity, and quality of food as well as the timing of food consumption.

It is essential to explain to student athletes why you have included particular meals on the plan. Ensure the education is easy to understand and highlights how nutrition and food timing can optimize performance.

Tip: Check out That Clean Life's Student Athlete Program and Plant-Based Student Athlete Program. Both come with a meal plan, grocery list, recipes, prep guide, and supporting evidence. These plans have been carefully designed to ensure proper energy consumption, macronutrient distribution, and fluid intake, calcium, and iron.

Back A Guide to Meal Planning for Student Athletes As a health professional, you have the opportunity to simplify nutrition for student athletes and help them succeed. Written by Evita Basilio, RD.

Published on Jun 10, In this article we will cover: How to create effective meal plans that student athletes will actually follow. Areas to focus on when developing nutrition plans for student athletes. Creating Effective Meal Plans Student Athletes Will Actually Follow The first step to creating an effective meal plan that a student athlete will love to follow is to conduct a meal planning assessment.

Key Considerations for Student-Athletes Here are the key things you should consider when it comes to creating a nutrition plan for student athletes. Spread Brussels sprouts on a baking sheet and roast for Toss roasted sprouts with the mustard mixture and serve. We will never share your email with anyone.

Dec 13 Written By Briana Bruinooge. Pre-Workout Pre-workout foods highlight carbohydrates to be utilized as energy. The 7-Day Meal Plan For Athletes. DAY TWO: Early Afternoon exercise Breakfast: Chicken sausage and sweet potato hash Lunch: Chicken pita with an orange, cheese and crackers Exercise Afternoon Snack: english muffin with cottage cheese, fruit and baby carrots Dinner: High protein jerk chicken breast with quinoa, lime cucumber salad.

DAY THREE: Active Recovery Day Breakfast: PB banana toast with blackberries Snack 1: almonds and tangerines Lunch: Chicken, brown rice and salad with banana and PB Snack 2: apple with string cheese Dinner: Baked Chicken and veggies with spaghetti and honey roasted brussels sprouts.

Toast the English muffin. Spread peanut butter on toasted muffin 3. Snack 2: Popcorn, pumpkin seeds, dried cherries and an orange Quick and Easy Snack in under 5 minutes Ingredients: 2 cups Air-Popped Popcorn 2 tablespoons pumpkin seeds 2 tablespoons dried cherries or cranberries 1 orange DINNER: Turkey and Cheese Meatball sub with Parmesan Broccoli Prep dinner in under 10 minutes Ingredients: 4 ounces ground turkey 1 teaspoon dried oregano 1 cooking spray ½ green bell pepper diced ½ cup tomato sauce ½ tablespoon Parmesan cheese, grated 1 hotdog bun Directions: 1.

Preheat the oven to °F. Place meatballs on a parchment-lined baking sheet and bake minutes until fully cooked through. Add tomato sauce, lower heat and simmer for a few minutes. Parmesan Broccoli ingredients: ½ tablespoon olive oil 2 cups broccoli cut into florets 2 tablespoons water 1 clove garlic minced 2 tablespoons Parmesan cheese grated Directions: 1.

Add broccoli and stir to coat with oil. Cook for 3 minutes. Stir in garlic and Parmesan and cook another minute until broccoli is tender. Add onions and bell peppers to the skillet and cook 2 or until tender.

Leave undisturbed for 5 minutes to help brown sweet potatoes. Allow to cook for another 3 minutes. Season with salt, pepper and rosemary. Lunch: Chicken pita with an orange, cheese and crackers Ingredients: 1 whole wheat pita halved 2 teaspoons mayonnaise 3 ounces rotisserie chicken 1 cup cucumber sliced 1 dash tabasco 1 orange Directions: 1.

Spread mayonnaise on the inside of the pita halves. Afternoon Snack: english muffin with cottage cheese, fruit and baby carrots Ingredients: 1 English muffin 2 teaspoons olive oil ½ cup no salt added cottage cheese ½ cup Pineapple sliced ½ cup strawberries sliced ½ cup carrot cut into sticks ½ cup water Directions: 1.

Brush cut sides of English muffin with olive oil and toast till golden brown. Dinner: High protein jerk chicken breast with quinoa, lime cucumber salad Ingredients: ½ cup quinoa 1 cup water 2 teaspoons olive oil 6 ounces chicken breast chopped 2 teaspoons jerk seasoning 1 red bell pepper sliced ¼ cup black beans drained and rinsed 1 clove garlic sliced ¼ jalapeño seeded and minced 1 green onion sliced 2 tablespoons orange juice Directions: 1.

Lower to simmer until quinoa is tender and has absorbed the water, minutes. Toss chicken with jerk seasoning and add to the skillet. Cook chicken, stirring occasionally, until no longer pink and cooked through, minutes. Transfer to a plate. Once hot, add bell peppers, black beans, garlic, jalapeño, and green onion.

Stir in chicken and orange juice. Heat for 30 seconds. Serve over quinoa. Day THREE Ingredients and Directions for a 7-day meal plan for athletes Breakfast: PB banana toast with blackberries Ingredients: 2 slices white bread toasted 2 tablespoons peanut butter ½ banana sliced 1 cup milk 1 teaspoon honey 1 cup blackberries Directions: 1.

Toast the bread. Top with sliced banana and drizzle of honey. Add some blackberries on top of the bread and enjoy the rest on the side 4. Serve with a glass of milk. Snack 1: almonds and tangerines Ingredients: almonds 2 tangerines Directions: 1.

Peel tangerines and serve with almonds. Lunch: Chicken, brown rice and salad with banana and PB Ingredients: 1 cup instant brown rice 1 cup water 2 cups rotisserie chicken chopped 2 cups cherry tomatoes halved 2 cups cucumber chopped 2 tablespoons dried cranberries 2 tablespoons Italian dressing 1 banana 2 tbsp peanut butter Directions for salad: 1.

Cover and simmer 10 minutes or until water is absorbed. Add cooked rice, chicken, tomatoes, cucumbers, and dried cranberries to a bowl.

Pour dressing over salad and toss to combine. Enjoy with a side of banana with peanut butter Snack 2: apple with string cheese Dinner: Baked Chicken and veggies with spaghetti and honey roasted brussel sprouts Ingredients: 4 ounces chicken breast 1 tablespoon olive oil 2 teaspoons Italian seasoning 1 teaspoon garlic powder 1 pinch paprika 1 ½ cups zucchini sliced ½ cup Baby Portabella Mushrooms halved 2 ¾ ounces spaghetti Directions: 1.

Drizzle with half the olive oil, Italian seasoning, garlic powder, and paprika. Rub the seasonings all over. Sprinkle it with remaining olive oil and seasonings.

If you can swing them, it just makes it so easy to get in either 26 or 42 grams of protein on the go. You certainly do not need these shakes as you can mix your own very easily, but they are really nice for athletes who need something they can take with them.

Apples: Apples are a very nutritious food but often overlooked by endurance athletes. They provide fiber, something most people are lacking, and can help improve gut health which ultimately benefits peak performance.

Enjoy apple in a delicious make ahead breakfast with these Pumpkin Apple Overnight Oats. Mango is deliciously sweet and an excellent choice for satisfying a sweet tooth. Try this Mango Beet Breakfast Smoothie for a super nutritious way to kick-start your morning.

Oranges: This old school sports food is still a great option for nutrients but also for maintaining hydration levels and energy levels. Easy to peel mandarin oranges are super portable and a good fit to eat between training sessions.

I prescribe a daily serving of berries to every athlete. The nutrients in berries are connected to so many health benefits. Plus, their ability to aid in fighting inflammation and supporting recovery are two big reasons I want my athletes to eat them daily.

A great way to enjoy berries is in a smoothie, like this Night Time Smoothie for Athletes. Salad: While you don't have to eat salads to have a healthy lifestyle, they are an easy way to get veggies. I find most athletes are open to eating a salad daily as a way to get in veggies.

Premade options are a good idea to grab and go when needed. Sunflower seeds, pistachios, Brazil nuts: Nuts and seeds are foods high in micronutrients that athletes need.

Sunflower seeds are a common food found on ballfields so most athletes are happy to know they are a healthy choice too. Brazil nuts are nutrient powerhouses and simply eating a day can help you meet your needs for key nutrients. Read more about 5 Reasons Pistachios Make Healthy Easy.

When you choose whole grains you are not only getting energy to replenish what your body needs but fiber and important nutrients too. Plus, carbs bring a lot of enjoyment to meals. All of these ideas also provide easy protein so you get more bang for your buck. Kodiak Oatmeal Power Cups: I love these oatmeal cups because they are a really easy meal option for athletes.

I personally love it as a post-workout snack too because it replenishes energy and provides nearly 15 grams of protein. When you make it milk, you bump that number up closer to 20 grams.

Quaker Instant Oatmeal Protein : This is another high protein oatmeal option I like and a little more cost effective.

Once again, make this with milk to up the protein content. Dave's Killer Bread White Done Right : When an athlete is not used to whole grain bread I always have them start with this option. It is made with chickpea flour, even before that was cool, making this a high protein and high fiber pasta option.

They are also really cost effective. Canned options are wonderfully convenient but if you can get comfortable with making them from dry, you will really save some money. Check out this recipe for Easy Instant Pot Black Beans Without Soaking to make enough beans for several meals in under an hour.

For female athletes, be sure to check out my articles on the Best Protein Powder for Women and Why Women Should Consider Taking Creatine. Follow Make Healthy Easy on Instagram for more nutrition tips. Let me introduce myself! Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer Recipes Blog Cookbooks Services Courses About Contact Search.

menu icon. Connect Email Facebook Instagram LinkedIn Pinterest RSS Twitter YouTube. search icon. Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.

Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods.

Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid.

Best hydration choices include water, low-fat milk or percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary. There are a few golden rules when it comes to eating on game day:.

It happens the days, weeks, and months leading up to the competition. Peak performance during competition means eating nutritious food while traveling.

Relying on the concession stand for food during competition is an almost certain failure. Players and parents should prepare by packing a variety of food and beverages. Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.

Fibrous carbohydrates can be beneficial as these tend to cause GI disturbances. UW School of Medicine and Public Health. Refer a Patient. Clinical Trials.

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