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      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

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