When fuel supply runs low, the body uses more muscle tissue for energy. This means you lose MUSCLE while you exercise. Eat an energy filled lunch to avoid using your hard earned muscles for energy.
|Grains + Protein (energy + muscle building||Fruit (energy + vitamins)||Veggies (vitamins + minerals + fiber)||Snacks (extra energy for sports + school)||Hydrate (performance enhancing)|
|turkey + cheese sandwich||apple||carrots||yogurt||water|
|beans + rice||banana||cucumber||energy bar||low fat milk|
|hummus + pita||kiwi||snow peas||string cheese||juice (or diluted juice)|
|leftover chicken + rice||go go squeeze||salad||granola bar||sports drink for practice|
|Greek yogurt + granola||applesauce||steamed or fresh broccoli||yogurt drink||juice box|
|pasta + chicken salad||dried tart cherries||grilled zucchini||trail mix||100% juice drink|
|Chicken and cheese quesadilla||peaches||cauliflower||fig newtons||chocolate milk (for post practice)|
|Peanut butter + jelly||fruit leather||roasted red peppers||almonds||water|
Eating the same thing every day for a week is just fine, as long as you are getting enough energy (calories) to fuel your performance. However, if you eat the same thing week after week you are missing out on vital nutrients that come from eating a variety of foods.
Feed Your Game expert advice: Mix it up!
Sport drinks serve a purpose: they fuel the body in motion and provide electrolytes to keep your body hydrated. They can enhance performance for an athlete who is moving for more than 60-90 minutes. Outside of practice and games, drink mostly water (with milk at meals).
Feed Your Game expert advice: Drink water most of the time. Add sport drink when needed during play!
Lunch serves as a major source of energy for your practice or game. About 30% of your energy comes from lunch and snack. If you skip it, you run the risk of running out of energy. This energy is what you need to focus, get stronger and faster, and gain a higher level of skill. Eating is part of your responsibility as an athlete.
Feed Your Game expert advice: Just eat it.