A: Breakfast helps athletes meet their goals in lots of ways:

• It sets the base for stable blood sugar and energy levels to start the day
• It provides energy for the brain to be mentally sharp in school
• It provides a portion of the nutrients needed throughout the day for growth, development, performance, and recovery
• If you train or practice in the morning, it powers training and performance
• It promotes optimal hydration

A: To shape an athlete’s breakfast plate, make one-third of it high-quality protein, one-third of it whole grain carbohydrate, and one-third colorful fruit. Breakfast is also an optimal time to eat or drink a serving of dairy. Options include:

• Scrambled eggs, whole grain waffles with honey, and strawberries
• Breakfast sandwich on whole grain bagel with egg, cheese, and lean beef paired with a banana
• Oatmeal with nuts and seeds paired with Greek yogurt, and fruit

A: Check out the nutrient-rich breakfast options to fuel your morning:

• Peanut butter and honey toast with banana, pre-made egg cups and milk
• Overnight oats made with milk, nuts and berries, hard-boiled eggs and fruit
• Whole grain cereal with milk, hard-boiled eggs, Greek yogurt and apple slices
• Pre-made energy bites made with oats, honey, peanut butter, protein powder and your favorites nuts, seeds and dried fruit with a fruit and milk
• Smoothie made with milk, Greek yogurt, berries, banana, peanut butter and ice

A: Athletes with this type of training schedule should bring Brown Bag Breakfasts to eat after practice. There are lots of nutrient-rich, shelf-stable foods that can work for a gym bag to help fuel athletes before class. Check out these Brown Bag Breakfasts:

• Beef jerky, baggie of whole grain granola, and nuts with a banana
• Whole wheat tortillas with peanut butter, banana, and honey paired with trail mix
• Oat-based granola bar, pistachios mixed with dried fruit, banana, and milk from cafeteria
• Hard-boiled eggs, whole grain granola bar, peanut butter to-go cup, and apple slices
• Protein bar, fruit, baggie of whole grain granola, and milk from cafeteria

A: Dairy foods provide additional high-quality protein to an athlete’s plate, as well as calcium, vitamin D, and other nutrients to help build and strengthen bones and fuel growth and development. Consuming dairy foods with any meal can help you get more protein! Add yogurt and berries to waffles, cheese to a sandwich, or milk to a smoothie.

A: Packing a lunch is an excellent way to ensure you get the nutrients you need to fuel the day. Plus, you can pack the foods you like and enjoy eating rather than relying on the cafeteria to provide everything. Here are 3 nutrient-rich lunches to bring to school this week:

• Whole grain wrap with roast beef, Swiss cheese, lettuce, and tomato with pretzels, baby carrots, hummus, and a fruit
• Peanut butter and jelly sandwich on whole wheat bread with apple slices, two cheese sticks, and sweet baby peppers
• Turkey, pepperoni, mozzarella cheese stick, marinara sauce dip, whole grain pita chips, baby sweet peppers, and fruit

A: Check out how to make burgers, quesadillas, and pizza fuel your body to perform your best!

• Burger Night: Whole grain bun, lean beef patty, cheese, lettuce, tomato, and mashed avocado with grilled veggies and fruit salad
• Mexican Food Night: Whole wheat tortilla quesadillas with ground beef crumbles or shredded chicken, cheese and veggies with steam-in-the-bag rice, black beans, and salad
• Pizza Night: Individual whole grain pitas topped with tomato sauce, cheese, ground beef/chicken/ham/pepperoni and veggies, a salad topped with nuts and fruit, and milk

A: Shape an Athlete’s Plate at lunch and dinner:

• Make one-third of your plate high-quality protein like beef, fish, or poultry
• Make one-third of your plate whole grain carbohydrate like whole grain pasta, potatoes, brown rice, or quinoa
• Make one-third of your plate colorful fruits and vegetables
• It’s also recommended to add a serving of dairy to three of your meals or snacks like drinking milk with meals, adding cheese to your entrée, or having yogurt as dessert

A: Snacks are essential for athletes! They help provide your body with extra energy throughout the day. Make your goal to eat a high-fiber carbohydrate (granola bar, whole grain cereal, whole wheat crackers, pretzels, fruit, etc.) AND a lean protein (beef jerky, yogurt, cheese, cottage cheese, hard-boiled egg, etc.), or a healthy fat (peanut butter, nuts, seeds, avocado, etc.) at every snack.

A: Snacks are a great time to fill in nutrient gaps and/or provide a food group that might be missed at other meals. Think of snacks as “mini meals” and an opportunity to get those nutrients! An athlete’s snack should contain at least two food groups, carbohydrates and protein. 

Here are some snack combinations:

• Dairy + Grain
• Dairy + Fruit
• Protein + Grain
• Protein + Fruit
• Veggies can be added to any and every snack!

A: 5 Keys to Packing Snacks:

1. Pack ahead! If you have a busy week ahead, use the weekend to make snack baggies of nuts, fruit, beef jerky trail mix, whole grain crackers, and more.
2. Add color! Look for a way to add color to your snacks with fruits and vegetables.
3. Pack with protein! Protein not only helps build and repair lean muscle mass, but it also helps slow down digestion giving you more sustained energy throughout the day. Whether you are bringing a refrigerated protein like yogurt, cheese, or hard-boiled eggs or a shelf-stable protein like beef jerky, peanut butter or nuts, make sure your snack is powered with protein.
4. Keep it cool! If you are bringing a refrigerated snack, be sure you have a cooler or insulated lunch box to keep it in. Cold foods should not be left out of refrigeration for more than 4 hours total.
5. Set an alarm! You may forget to eat snacks throughout the day and find yourself running low on energy in workouts and practices. Get in the habit of fueling your day with snacks by setting an alarm on your phone or watch to remind you when it’s snack time.

A: Looking for an on-the-go protein-packed snack? Beef jerky is a great shelf-stable protein to help give your body the amino acids it needs to build and repair lean muscle mass. Pair with one of the following carbohydrates for the ultimate snack:

• Banana
• Granola bar
• Pretzels
• Higher carbohydrate energy bar
• Whole grain crackers or pita chips

A: Check out these 5 shelf-stable snacks for your backpack, locker, and gym bag:

• Beef jerky + fruit
• Peanut butter filled pretzels + fruit
• Whole grain granola bar + nuts
• Whole grain crackers + peanut butter
• Non-coated protein bar + fruit

A: Here are 5 reasons to power your whole day with protein:

1. Sets the pace for the day – Adding protein to your breakfast is essential for setting the pace to your whole day of eating. 
2. Keeps your fuel clock in check – The addition of protein to a meal of carbohydrate will help you manage hunger throughout the day and can help you avoid energy crashes. 
3. Helps prevent energy slumps – Without protein at a meal, your blood sugar is likely to spike and drop throughout the day, potentially making you feel dizzy, shaky, somewhat nauseous, and likely to experience a headache. Adding protein to meals and snacks will help you think more clearly throughout your day whether you are doing math or running a football route.
4. Keeps you strong – Powering meals and snacks with protein provides the body with the amino acids it needs to adequately build and repair lean muscle mass. 
5. Helps with recovery – Physical activity of any kind is most effective when paired with a protein-rich diet. Post-workout, the protein consumed provides the amino acids necessary for muscle repair and recovery, helping to stimulate further muscle synthesis. A good goal is to consume 15-25 grams of high-quality protein within the two hours following exercise.

A: Nutrient timing is just as important throughout the day as it is around exercise. Athletes demand more fuel and hydration than the “average” person, putting a higher priority on the importance of multiple meals and snacks to fuel the day, as well as sports and activities. Plus, many teen athletes train or practice several times a day between athletics periods, before and after school practices, weight room training sessions, and club team workouts, which increases their caloric and fluid demand.

So, what does nutrient timing look like for you as a athlete? Eating a meal or snack every 2-4 hours! Seem challenging? Set an alarm on your phone to remind you until it is a habit!

A: You likely would feel better and more energized if you ate consistently throughout the day. Skipping meals and snacks can contribute to low energy, a decrease in performance, and delayed recovery. If you have trouble remembering to eat, set alarms on your phone, watch, or computer to remind yourself to fuel up!

A: Electrolytes are an essential part of hydration for athletes, specifically sodium and potassium. The average person loses three times the amount of sodium in sweat compared to potassium, and salty sweaters can lose even more. Add salt to foods and consider drinking a sports drink at practice.

A: Your sweat rate is typically about 10-20% greater when it’s hot outside. That means you need to drink more and pay more attention to your overall hydration. Here are some tips for training in the heat:

• Start exercise and competitions in a state of euhydration (optimal hydration)
• Increase fluid intake to match or exceed sweat rates
• Consume cold beverages to help reduce core temperature
• Monitor urine color with a goal of it being pale yellow to clear
• Increase sodium intake from food and likely electrolyte-rich beverages

A: Hydration is still important, even when the temperatures are low. Your body actually uses fluid to warm the cold air you breathe in. Here are some hydration tips for training in the cold:

• Start exercise and competitions in a state of euhydration (optimal hydration)
• Continue to drink fluid at regular intervals, following during-exercise hydration recommendations
• Remove wet clothing from the body
• Wear clothing that helps muscles stay warm
• Rehydrate back to euhydration, even if using warm fluids like soup, hot chocolate, and hot teas

A: Look at the color of your urine. Pale yellow to clear indicates well hydrated, but apple juice and darker means you need to drink more fluid. Be sure to pay attention to your hydration status throughout the day! If you are about to workout and your urine color looks more like apple juice, it’s important to drink extra fluid before you start training.

A: Your goal is to come to practice hydrated! Be sure to drink at least 16-20 oz fluid with your pre-workout meal and continue sipping on fluids until you get to practice. Drink at least another 5-10 ounces of fluid in the 30 minutes before you start moving.  If your urine is a dark color, be sure to drink more water.

A: Post-workout you should consume 16-24 oz of fluid (water or sports drink) for every pound lost during exercise. If you don’t know how much you lost, drink at least 16-24 oz and monitor the color of your urine until it gets back to a pale yellow color. If you are a heavy sweater, consider weighing pre- and post-workout for a few days. Calculate the average pounds lost at a workout and multiply that by 16 ounces. That’s how much you should drink post-workout.

A: Post-workout, water, sports drinks, milk, chocolate milk, smoothies, and ready-to-drink shakes can all count towards your rehydration goals.

A: If you exercise longer than 60-90 minutes, be sure to consume a sports drink or add electrolytes to your water. If you are training or competing in a different environment (hotter or colder temperatures, or at a high altitude), add electrolytes to your hydration routine earlier than 60-90 minutes.

A: Eat smaller, more frequent meals and snacks to give your body energy.

• Set alarms on your phone, watch, or computer as a reminder it’s time to eat
• Pack multiple snacks to bring to school and practice
• Pack nutrient-dense foods like trail mix or whole grain granola that can be nibbled on throughout the day, in addition to meals
• Add milk or chocolate milk to meals for more calories and protein

A: Consume more energy-dense foods, meaning more calories per bite!

• Healthy fats provide more calories per gram (or bite) than carbohydrates and protein, so they can help add calories to your day
• Examples: Nuts and seeds, trail mix, peanut butter and jelly sandwich, peanut butter filled pretzels, homemade energy bites, hummus and bagel chips, and add cheese and avocado to sandwiches, burgers, and wraps

A: If you have a hard time eating all the food you need to fuel your body, try fueling with nutrient-rich fluids to add calories and protein. Examples include:

• Drink milk or chocolate milk at and/or between meals
• Fuel with smoothies made with milk, yogurt, fruit, and nut butters as snacks
• Have ready-to-drink shakes available for fueling in a hurry

A: YES! If you want to gain muscle mass, you have to eat breakfast everyday, 7 days a week! Here are 3 quick, high-calorie breakfast ideas to fuel your morning:

• Whole grain bagel with peanut butter and banana, half-cup trail mix, and 16-20 ounces chocolate milk
• Whole grain bagel sandwich with two slices cheese, lean beef sausage, egg and avocado with a smoothie made with whole milk, fruit, and peanut butter
• 3 scrambled eggs (or egg muffin cups) made with beef sausage or ground beef, cheese, and veggies, granola with nuts and whole milk, banana, and 16-20 ounces chocolate milk

A: Smoothies are a great way to get extra calories throughout the day. They can add calories in-between meals, post-workout, and at night before bed. They also work as a meal replacement if you are in a hurry or don’t feel hungry! Here is a smoothie checklist:

• Carbohydrate: Fruit, honey, oats
• High-quality protein: Cow’s milk, Greek yogurt, protein powder
• Healthy fat: Nut and seed butters, flaxseed meal, chia seeds

A: If you use protein powder in your post-workout shakes or smoothies, make sure they are NSF Certified for Sport or Informed Sport certified. These are third party testing companies that test supplements of all kinds for purity and safety.

A: If you want to improve your body composition, follow the 80/20 Rule:

• 80% of the time, eat high-quality, nutrient-rich foods like whole grain carbohydrates, lean protein, healthy fat, dairy, fruits, and vegetables, at all meals and snacks 
• 20% of the time, limit your intake of refined carbohydrates, sugar-sweetened beverages, fried foods, baked goods, pastries, desserts, and creamy sauces

A: No! Whether you are trying to maintain your weight or lose body fat, do not skip meals or snacks! It is essential that you fuel your body with nutrient-rich meals and snacks throughout the day. Eating often helps give you energy and manage your portion sizes at the next meal.

A: Protein helps you get full faster and stay full longer. Plus, it helps your body build and rebuild muscle throughout the day. As an athlete, your goal is to eat protein at all meals and snacks.

• At meals, get be sure ¼ to ⅓ of your plate is a high-quality protein like beef, fish, chicken, turkey, pork, or eggs
• At snacks, choose protein-rich foods like beef jerky, cheese, yogurt, milk or smoothies made with milk, hard-boiled eggs, protein bars, peanut butter, and nuts

A: You might not be eating enough. Eating too little food can leave you feeling tired at practice, as well as during school. Here is an easy fuel schedule to follow:

• Breakfast: Bagel with peanut butter, banana, and cow’s milk
• Snack: Beef jerky and a whole grain granola bar
• Lunch: Sandwich with meat, cheese, and veggies, paired with fruit, baby carrots and dip, and nuts
• Pre-workout Snack: Trail mix and a fruit
• Post-workout Snack: Chocolate milk or a ready-to-drink shake
• Dinner: Tacos with lean ground beef, veggies, and guacamole, paired with rice and beans
• Snack: Smoothie made with cow’s milk, Greek yogurt, and fruit

A: Here are a few things to consider before snacking before bed:

• Are you trying to gain muscle? Then yes, 100% you need a high-calorie, protein-rich snack before bed like a smoothie or protein shake.
• Are you trying to lose body fat? Assess if you actually feel hungry and aren’t just wanting to eat out of boredom. If you are hungry, have a small protein-rich snack like Greek yogurt, a glass of milk, a small handful of nuts, or a hard-boiled egg.
• Did you have a later afternoon/evening workout? If trained later in the day, it is likely that you need a snack to help your body continue to recover. A carbohydrate-protein snack like whole grain crackers and cheese, yogurt and fruit, or graham crackers and peanut butter with a glass of milk are ideal.

A: It’s important to keep your body fueled on the weekends just like on weekdays. If you sleep in, try to eat a meal soon after waking up, then continue eating meals and snacks containing carbohydrates and protein every few hours throughout the day. If you are having trouble maintaining your weight, then consider adding extra snacks or calorie-rich beverages like chocolate milk or smoothies in between meals.

A: It’s important to try to eat all the food groups including protein, whole grains, dairy, fruit, and vegetables. Cutting out a food group could mean cutting out an essential nutrient. The best way to fuel your body is to eat as many food groups as you can each day! If you don’t like vegetables, try them cooked and prepared in different ways. The rule of thumb is that you need to try a food 10 times, cooked in different ways, before you truly know if you don’t like it. The goal is to learn to like vegetables with foods you already like. For example, if you hate spinach, but love eggs scrambled with cheese and ham, try adding a little spinach to your omelet to acquire the taste. Little by little, you are likely to like it.

A: Definitely eat the whole egg! The egg yolk contains nutrients like protein, iron, vitamin D, omega-3 fatty acids, and choline, a nutrient important for brain health. Eggs are a nutrient-rich protein choice at breakfast, but hard-boiled eggs can also be a great way to power snack time with protein and nutrients.

A: Try incorporating more seeds and seed butters into your eating plan like sunbutter made from sunflower seeds. Seed butters are very similar in nutrition as peanut and other nut butters. Then look for ways to eat more high-calorie foods like avocado, chocolate milk, and homemade trail mix made with nut-free granola, seeds, dried fruit, and beef jerky.

A: Here are 5 things you can easily do to gain weight:

1. Eat breakfast
2. Drink milk and chocolate milk at meals and throughout the day
3. Stock your backpack and gym bag with snacks
4. Eat a sandwich-size baggie of trail mix or high-protein granola in addition to meals and snacks
5. Set alarms on your phone to remind you to eat

A: While there is no one way to keep your body from getting sick, they are things you can do to keep it strong. The best way to help your body fight off sickness and recover is to eat nutrient-rich foods. Your goal is to eat as many colors of fruit and vegetables as you can! These foods contain antioxidants, which are nutrients that help fight free radicals (aka bad guys that can cause damage to cells). So, be sure to fuel your body with green, red, purple, and orange/yellow foods!

A: Most athletes can consume the nutrients they need by eating a balanced, well-rounded diet with all the food groups. If you take out a whole food group, however, it is important to note what vitamins and minerals that food group provides and make sure you get them from another food or supplement. Unless you are deficient in certain vitamins and/or minerals, research suggests that taking extra does not improve performance.

A: While a basic vitamin C supplement likely does not hurt most people, it may not help either unless you are deficient. Plus, vitamin C-rich foods can help keep your immune system strong. Include citrus foods (oranges and orange juice, strawberries, kiwi, etc.), tomatoes and tomato sauces, red and green bell peppers, and green leafy vegetables (even green beans) to your diet to help your body get enough vitamin C.

A: Even if weight gain is your goal, you should still be consuming nutrient-rich choices when you eat out! Choose:

• Grilled meats instead of fried
• Yogurt and granola parfaits instead of fries
• Milk or chocolate milk instead of soda

A: Check out these on-the-go, gas station combinations for a quick option that will fuel your game:

• Beef jerky + whole grain granola bar 
• Individual bag of nuts/trail mix + fruit
• Whole grain granola bar + nuts
• Peanut butter crackers + string cheese
• Protein bar + banana or milk

A: Here are some better-for-your-performance swaps you can make when on-the-go:

• Choose protein bars instead of candy bars
• Choose whole granola bars instead of bars with icings and coatings
• Choose whole grain crackers instead of chips
• Choose trail mix over candy
• Choose sandwiches on whole grain bread or wraps instead of pizza or hotdogs

A: Here are some quick tips to consider when traveling to games!

• Pack bottles of water and sports drinks
• Pack back-up breakfast items for rushed mornings like oatmeal packets, bagels, breakfast bars with protein, trail mix, peanut butter to-go cups, whole fruit, and high-protein granola
• Pack shelf-stable snacks in case you don’t have time to go to the grocery store upon arrival before having to practice or play (beef jerky, nuts, trail mix, whole fruit, granola bars, peanut butter filled pretzels, etc.)
• Pack portable protein like beef jerky, peanut butter, nuts, protein bars, and high-protein granola
• Pack plasticware, paper plates/bowls, and paper towels in case you do not have access to them

A: Here are a few tips to consider when fueling with hotel breakfasts when traveling for a game or tournament. 

• Choose a carbohydrate (Oatmeal, bagels, toast, whole grain cereal)
• Choose a lean protein (Scrambled or hard-boiled eggs, omelet with protein or egg, sausage, cheese, yogurt, milk, or peanut butter)
• Choose a fruit (Whole fruit, fruit mixed in smoothies, yogurt parfaits, or as toppings on cereal/oatmeal/waffles)
• Choose a nutrient-rich beverages (Water, milk or chocolate milk, 100% juice, smoothies)

A: Check out these Brown Bag Lunches to bring on the road!

• Beef jerky, baggie of whole grain granola and nuts, and a banana
• Hard-boiled eggs, whole grain granola bar, peanut butter to-go cup, and apple slices
• Whole wheat tortillas with peanut butter, banana, and honey paired with trail mix
• Whole grain bagel with peanut butter or cream cheese, fruit, and beef jerky
• Pre-made energy bites made with oats, honey, peanut butter, protein powder, and your favorites nuts, seeds, and dried fruit paired with grapes and chocolate milk

A: The goal is to consume carbohydrate, protein, salt, and fluid to keep your body well-fueled, your energy levels stable, and stay hydrated. One of the best solutions is a sub sandwich with lean protein, cheese, and veggies, paired with baked chips or pretzels, fruit, and water or a sports drink. This is an easy-to-digest meal that will give your body what it needs.

A: Here are 5 nutrient-rich pre-game meal ideas for traveling:

• Scrambled eggs, whole grain bagel with 100% fruit jam, sausage, fruit
• Breakfast sandwich with eggs, cheese, sausage and a yogurt, fruit, granola parfait
• Lean beef, potatoes, green beans, cold pasta salad, fruit, wheat roll
• Grilled chicken, pasta with marinara sauce, fruit, salad, breadsticks
• Whole grain sandwich with lean protein, lettuce and tomato with fruit and pretzels

A: Half-time snacks are key for energy during the second half of the game. Here are some ideal mid-game snacks:

• Carbohydrates for energy (Granola bars and fruit)
• Salty snacks for electrolytes (Goldfish, pretzels, and popcorn)
• Carbohydrate-Protein Combo snacks for stabilized blood sugar (Beef jerky trail mix)
• Fluid to stay hydrated (Water and sports drinks)

A: A pre-workout snack is essential for optimal energy at practice. If you are headed to a shorter workout, a carbohydrate snack like a whole grain granola bar, small energy bar, or banana will do. But if you are going to a longer, more intense workout, be sure to add protein like beef jerky, peanut butter, or make your granola bar a protein bar. Plus, it’s important to hydrate with at least 16 ounces of water or sports drink!

A: Before a heavy weight lifting or more intense workout, be sure to add some protein and/or healthy fat to your carbohydrate to stabilize blood sugar. An energy bar with 10-20 grams of protein, a slice of bread or banana with peanut butter, or a baggie of beef jerky, trail mix, and a fruit are great options.

A: During a workout, your goal is to stay hydrated by drinking approximately 5-10 ounces of water every 20 minutes. If you are working out for more than 90 minutes, you should add a sports drink to provide your body with carbohydrate and electrolytes.

A: Post-workout your goal is to grab a snack as fast as you can, but for sure within 30-45 minutes after the workout! The snack should be rich in carbohydrates to replenish energy stores and protein to help start muscle repair. Low-fat chocolate milk, cereal with milk, yogurt with granola, and energy bars are all great choices to help you refuel!

A: Optimal post-workout snack choices include carbohydrate, protein, and fluid! Easy snacks to get all three in are:

• 8-16 oz low-fat chocolate milk
• 1 scoop whey protein powder mixed in 8 oz low-fat milk with 1-2 cups of fruit
• Ready-to-drink post-workout shake with 40 grams (or more) carbohydrate and 20-25 grams of protein

A: Whey protein is a terrific workout partner! During exercise the body uses small amounts of amino acids for energy. After a workout, the goal is to replenish these and start the muscle repair process. Research shows that consuming a high-quality protein, like quick-digesting whey protein, can boost the rate at which the body builds and repairs lean muscle mass. Whey protein is the highest in branched chain amino acids (BCAAs), specifically leucine, which jumpstarts muscle protein synthesis after a workout.

A: YES! Just a 2% dehydration level in your body can contribute to a 10% decrease in performance. The best way to check if you are hydrated is to look at the color of your urine. If it is clear or pale yellow, you are likely hydrated. However, if it looks more like apple juice or oil, you are dehydrated and need to start drinking fluid!

A: To gain muscle, you need to be lifting weights and consuming adequate protein. You actually need more calories for building, so adding calories to your pre- and post-workout meal is a great place to start. Foods like high-calorie protein shakes and healthy fats (nuts, seeds, nut butter, and avocado) can help provide more calories per bite.

A: The goal of a smoothie is to mix in a variety of nutrient-rich ingredients. Making a smoothie with low-fat milk or yogurt, whey protein powder, and fruit is a great start! Then for more nutrients and a few more calories, you can also add foods like peanut butter, oats, and honey for a delicious meal!

A: Low-fat chocolate milk is a great post-workout beverage, and great news, you can still enjoy the taste and benefit from the protein and nutrients of low-fat chocolate milk by drinking lactose-free chocolate milk if you are lactose intolerant. Chocolate milk is 90% water and provides you with high-quality protein, calcium, vitamin D, and other nutrients.

A: Early morning workouts require energy so if you go to your workout with no food in you, your body will likely not perform as best as it can. Though you may not feel hungry, try eating a nutrient-dense snack like beef jerky trail mix, high-calorie protein bar, energy bites (made with oats, honey, protein powder, and peanut butter) or a half bagel with peanut butter.

A: Check out these 5 protein-packed breakfast options: 

• Breakfast tacos on whole wheat tortillas filled with egg, cheese, lean ground beef, and veggies paired with fruit
• Whole grain bagel with peanut butter, fruit, and low-fat milk
• 2 slices whole wheat bread toasted with eggs, lean beef sausage, and cheese paired with a fruit and low-fat milk
• 2 whole grain waffles topped with vanilla Greek yogurt and covered in fresh berries and chopped nuts
• Oatmeal made with milk and peanut butter mixed in, paired with a Greek yogurt and berry parfait

A: Carbonated Beverages are a no-no before workouts! Carbonated beverages like soda are not a good choice before or during a workout because the carbonation can cause gas to get trapped in your gastrointestinal system and cause bloating and cramping. In addition, soda has a lot of sugar and can contribute to a spike in your blood sugar, which results in a drop in both blood sugar and energy.

A: Lighter, shorter workouts don’t demand the same amount of energy as longer, more intense workouts. So, a carbohydrate-rich snack like granola bars, granola, a bagel, or banana paired with 16-20 ounces water or sports drink can provide adequate fuel.

A: Longer, more intense workouts, or heavy weight training, demand more energy and require more fuel. Snack examples:

• Energy bar with carbohydrates and 10-15 grams of protein
• Peanut butter and jelly/banana sandwich on whole grain bread
• Beef jerky trail mix made with granola, dried fruit, and nuts

A: Try consuming nutrient-dense foods, or foods with more calories per bite. Snack examples:

• Peanut butter filled pretzels
• High-calorie protein bars and cookies
• Beef jerky trail mix made with granola, nuts, and dried fruit
• Mini muffins with peanut/almond butter
• Energy bites made with nut butter, oats, protein powder, honey, nuts, and seeds

A: Energy bites are a perfect solution before an early morning practice because they contain carbohydrates and protein and are easy to eat on-the-go. Here’s how to make them:

• Stir together ½ cup nut/seed butter and ¼ cup honey
• Stir in 1 cup oats and ½ cup protein powder
• Add in your favorite things: chopped nuts, seeds, chocolate chips, dried fruit
• Roll into 20 little balls and refrigerate

A: For most people, the answer is yes! Your goal is to consume at least 16 ounces of fluid (water or sports drink) before an early morning workout. Keep a water bottle by your head so you can start hydrating the minute you wake up!

A: It depends on the length of your workout. Carbohydrate provides your body with energy so it is a must pre-workout. Protein can be added to an early morning snack, but is more important for longer, more intense training sessions.

• Short workout? Banana
• Long workout? Banana + peanut butter
  
  
• Short workout? Granola bar
• Long workout? Protein bar
  
  
• Short workout? Bagel
• Long workout? Bagel + peanut butter

A: YES! Athletes require fuel if they are going to train. That means hungry or not, you need to fuel your body with carbohydrates. Just like you can train the body to run faster, jump higher, and lift heavier, you can train it to eat pre-workout.

A: One of the best ways to recover and get carbohydrate, high-quality protein, and fluid is to stop by the school cafeteria after morning practice and grab 1-2 chocolate milks or regular milks. Each 8-ounce bottle has 8 grams of protein to help you rebuild and repair lean muscle mass. If they have a breakfast sandwich or protein bar, grab that too!

A: Set your alarm to wake-up and eat a nutrient-dense breakfast to fuel your activity.

• Bagel with peanut butter and honey, banana, and sports drink
• 2 slices thick whole grain toast with almond butter and banana paired with a smoothie made with protein powder, fruit, and water
• Beef jerky trail mix with granola, nuts and dried fruit, a banana with peanut butter, and sports drink