Contact your county NDSU Extension office to request a printed copy. NDSU staff can order copies online login required. The pregame meal should include a variety of foods but focus on carbohydrate-rich food such as bread or pasta.

What you eat after a game can affect your recovery. Drink plenty of fluids along with food after activity. Eating a post-game meal replenishes your glycogen and also rehydrates your muscles. Glycogen is made up of glucose, which is used as energy in your body.

This is most effective within four hours after an event. Spread 1 tablespoon of peanut butter on four waffles and 1 tablespoon of jam on remaining four waffles.

Makes four servings. Each serving has calories, 60 grams g carbohydrate, 15 g fat, 5 g fiber and milligrams sodium. Eat Smart. Play Hard.

For more information, visit www. Several parents transport the food to school and serve it. Yesterday we did the Bare chicken breasts from Costco and served chicken sandwiches with fruit and granola bars. It was perfect and well-received but we can't serve it multiple times a week! Monday we plan to do baked ziti and watermelon.

How many pans would you make for 50? Any ideas? SnuggleBuggles View Profile View Forum Posts. Join Date Sep Location. Posts 47, I usually do make your own sandwich bars with a salad and chips or other sides.

We have some vegetarians and I pre-make about a dozen “fancy” grilled cheeses with ciabatta bread, pesto and fresh mozzarella. I do them in the Foreman grill and try and serve them warm but they’re good even if you make them ahead.

I do another with hummus, roasted red peppers and lettuce or baby spinach. Those get eaten but the cheese sandwich are the ones they love. Eta- we handle our meals differently. You sign up to bring a meal just once during the season, on meet days we do them for swim team.

Sometimes families go in together for 1 date based on how many swimmers we have. No one gets stuck coming up with multiple ideas or burden. It works really well! Sent from my iPhone using Baby Bargains. bcafe View Profile View Forum Posts.

Join Date Mar Posts 2, For Our last soccer meal granted it was JV only , I made build your own nachos. I had both chicken and ground beef, cheese sauce in the crockpot, beans, Mexican rice, lettuce, tomatoes, salsa, and jalapeños.

Blue corn chips were the base. It was easy to set up in my kitchen and they ate it all, in fact I had to scramble for extra chips. We had cupcakes for dessert. mmsmom View Profile View Forum Posts. Join Date Sep Posts 2, I have been through many iterations of this in public and private school.

The 1 option is to see if the school cafeteria can provide meals- this will be the most economically friendly option and many public schools can accommodate. Otherwise, my kids teams have collected set amounts for the season and do a combination of chains and local options.

When I was in high school a long, long time ago, there were a few local restaurants that would provide pre game meals for soccer and football. I know they were paid for but they worked with school on timing and discounts.

Kestrel View Profile View Forum Posts. Join Date Jun Posts 2, How about pancakes? Then, you could do a topping bar -different syrups, plus nutella, peanut butter, jam, berries, whip cream? Waffles would work, too, but pancakes are easier to do in bulk. MSWR View Profile View Forum Posts.

Join Date Jun Posts 7, Following for ideas, I'll have to contribute to one meal this season also. Although we only do about meals, not every game.

The other games they get snacks from the snack tote we all contributed to. So far we've had two meals. One they had pulled pork sandwiches and the other meal was pizza. Then there are kids assigned to sides and desserts. I don't know what they had for those. gatorsmom View Profile View Forum Posts.

Join Date Oct Posts 17, Otherwise you have so much to carry to the practice! Add a couple of big bowls of bagged salad and ice cream sandiches or chocolate chip cookies or bars for dessert.

It doesn't solve any problems. belovedgandp View Profile View Forum Posts. Join Date Jan Location. Posts 3, We feed pep band kids, but only before about six games each year. The foods teacher nicely lets us take over the room to prep.

Exercising with a nearly full stomach can cause indigestion, nausea, and vomiting How Much Adjust the size of the meal depending on timing: reduce the carbohydrate and calorie content of the meal the closer it is consumed to exercise: 4 hours before exercise: a large meal to calories 1 hour before exercise: a small meal to calories Foods To Eat Familiar tested in training , well-tolerated easily digestible , and enjoyable to encourage eating carbohydrate-dense foods are best: they provide the quickest and most efficient source of energy and are rapidly digested.

Foods To Avoid Fatty foods, such as many popular breakfast foods bacon, sausage and cheese. The reason: they slow emptying of stomach, which may make your child feel sluggish and heavy.

High-fiber foods, especially bran. They can cause stomach cramps and the need for a bathroom break during exercise; Gas-forming foods, such as beans and onions. Extremely salty foods bacon and sausage that can cause your child to retain fluids and feel bloated. Untested foods or fluids because they could result in severe indigestion and impaired performance.

What To Drink Sports drinks. For fluid guidelines, click here. Commercially formulated liquid meals Gatorpro or Sustacal etc. Their fluid and carbohydrate content make them a desirable meal choice before competition or during day-long competitions swim and track meets, tennis, volleyball and wrestling tournaments.

What Not To Drink Caffeinated beverages coffee, tea, some sodas and energy drinks that can cause agitation, nausea, muscle tremors, palpitations and headaches that can impair performance and, because caffeine is a diuretic, can contribute to dehydration and reduced endurance in hot weather.

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Youth Athlete Hydration Guidelines Energy Drinks: Frequently Asked Questions Pre-Game Meal Ideas High-Carbohydrate Menu: A Sample Breakfast, Lunch and Dinner Pre-Game Carb Loading. Latest Poll How Confident Are You That Your Child's Sports Program Takes Their Safety Seriously: Extremely confident.

Very confident. Somewhat confident. Not very confident. Very unconfident. Failure To Ratify UN Convention on Rights of the Child Is Embarrassing and Unacceptable Camp Lessons As a freshmen at Edinboro University, I was a part of a team that made the national championship game.

And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA. By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.

Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies.

And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.

Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body.

Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you. Today, I want to talk to you about being a good sport.

First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser.

And third, sportsmanship reveals your true character. I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing.

I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance.

My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again.

Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within.

Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.

There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same.

Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones.

Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs.

After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products.

Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name.

You need to do your research and be an informed consumer. The dietary supplement industry is enormous.