Back-to-Sports: Fueling Your Body for Optimal Performance

Back-to-Sports: Fueling your body for optimal performance. Dietitian Debbie Guild shows us three keys for fueling optimal performance in sports. WATCH VIDEO ABOVE to learn more.

3 Keys to Remember:

Power Up: Breakfast Every Day

*Carbohydrates for fuel

*Protein to stay full

Healthy Hydration: Drink Early & Often, Before Feeling Thirsty

* Goal: consume 4-6 ounces of water every 15 minutes of play

* Foods with fluid provide extra water and a boost of energy

Recover Quick: Re-fuel Within 2 Hours

* Carbohydrate to replenish energy stores

* Protein to boost muscle growth and repair

* Fluids and electrolytes to rehydrate

Peanut Butter & Banana Breakfast Smoothie:

All You Need:

1 cup fat-free or 1% low-fat chocolate milk

½ cup frozen banana slices

1 tbsp. peanut butter

½ tsp. vanilla extract

¼ tsp. ground cinnamon

All You Do:

1. Combine all ingredients in a blender.

2. Blend until creamy and smooth.

3. Serve immediately, or chill until ready to enjoy.

Quick & Easy Protein Choices:

- Toast + peanut butter or other nut butter

- Walnuts

- Almonds

- Sunflower seeds

- Eggs

- String cheese

- Hummus + veggies

- Low-fat yogurt + granola

- Low-fat milk

- Lean ham and sliced deli meat

High-Fluid Foods:

- Watermelon

- Cucumber

- Yogurt

- Popsicles

- Soup

- Citrus fruits