Whether you are a high-level athlete or recreational exerciser, it’s important to fuel your body properly to maximize performance, prevent injury, and feel your best during activity. Knowing what foods and beverages to include in your fueling plan and when to eat them will put you at the top of your game.
Stick to a Schedule
Eating nutritionally balanced meals and snacks every few hours helps provide the nutrients and energy needed to support athletic performance. Most athletes should aim to include at least five meals and/or snacks daily to meet their energy demands. Take these fueling opportunities to the next level with these 5 Easy Ways to Give Everyday Meals and Snacks a Dairy Boost and maximize the nutrition in every bite…or sip!
Boost Your Breakfast
Kick off the morning with an energizing breakfast to power you through whatever the day throws your way, including physical activity. If you find it difficult to fit breakfast into the busy morning routine, try make-ahead options like Cottage Cheese Pancakes that can be prepared in a large batch, simple Fruit and Vanilla Yogurt Parfaits that can be eaten on the go or Peachy Green Pineapple Smoothies that can be assembled into ready-to-blend smoothie packs, frozen, then and tossed into the blender with yogurt and milk for a smoothie in seconds.
Snack Strategically
Creating a snack plan for the week is as important as mapping out your lunch and dinner meals. Without a variety of nourishing snack foods at the ready, you’re more likely to snack mindlessly and miss out on a prime fueling opportunity. Athlete-friendly snacks include pairings like hummus and veggies, string cheese and whole-grain crackers, yogurt and a banana, or apple slices and peanut butter. Remember to maintain a stash of shelf-stable snacks in your desk at work or in your gym bag, purse or backpack for a last-minute option too. Granola or protein bars, nuts, beef/turkey jerky and dried fruit can all be stored for a long time without refrigeration.
Recover Right
There is an ideal combination of nutrients needed to refuel tired muscles after a workout, training session, or game. Aim to include a mix of fluids, carbohydrates, and protein within the first 30 to 60 minutes of exercise to replenish energy stores and repair muscle tissue. When you need to refuel fast or if you aren’t particularly hungry after exercise, grab a glass of chocolate milk. Not only does chocolate milk deliver fluid and electrolytes for hydration, it’s packed with eight grams of high-quality protein and carbohydrates too. Chocolate milk can also be used to whip up nourishing recipes like creamy Chocolate Peanut Butter Chia Seed Pudding. Beyond chocolate milk, yogurt, cheese, and cottage cheese are solid choices for recovery snacks.
Here are 10 snack ideas to inspire your next post-workout fueling session.
When athletes and active individuals focus on a fueling plan that nourishes their body right for activity, it can maximize their training efforts and support optimal performance.
