Family Fitness
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Food for Fitness
Edible Education
By: Ann Butler
Photo provided by Ann Butler
Whether you are on the field, in the pool or at the court, young athletes can eat their way to better performance. Being able to whip up a winning diet is fun and easy by following these tips:
Increase your water intake - Water makes up 70% of your muscle composition; amounts vary with your body type and exercise activity, but try to get 6 – 8 cups of fluid daily. An easy way to see if you are drinking enough is to monitor your urine color – light lemonade color is the best, any darker – drink more H20.
Carb Up - Carbohydrates are the primary fuel source for athletes. Without enough complex carbohydrates such as whole grain granolas, dried fruits, whole grain lasagna, wild rice dishes, fruits and vegetables, you may start to burn muscle for energy. Shoot for 55 – 65% of your diet to be wholesome carbohydrates.
Eat more often – Young tummies are smaller and just can’t fill up for the long haul often needed for the school day and sports activities. Eating 5 – 6 times a day is preferable.
Keep healthy snacks everywhere –The important component to eating for athletic performance is to be able to eat around 300 calories within 30 minutes of your strenuous workout. Having pasteurized chocolate milks or soy products available is an excellent way to fuel up. Additional easy to store foods include nuts, ,dried fruits, ginger cookies with blackstrap molasses, a jar of almond butter, peanut butter or nutella to spread on apple slices.
Maintain those B vitamins –Be on the lookout for foods containing thiamin, niacin and riboflavin – the recovery minerals. Think turkey! 3 to 4 servings a week of 3 – 4 ounces will help. Look too for edamame, eggs, kale and pomegranates.
Kale Chips - A super easy and tasty recipe!
Wash and tear kale leaf into bite sized – chip sized pieces and lay in one layer on a baking pan. Brush olive oil onto dry pieces – do not saturate. Sprinkle sea salt or no salt seasoning on and bake at 400 degrees for 5 – 6 minutes until just browned.
Athlete Trail Mix - equal amounts of cashews, almonds, diced dried apricots, raisins, craisins, rice chex cereal, dark chocolate chips, unsweetened coconut flakes, and flax seeds. Use a Ziploc bag for individual servings on the run.
*Chef Ann Butler is the owner of Edible Education, a hands-on healthy, mobile cooking school. The Richmond, Virginia based company has taught over 8,000 kids to prepare easy, delicious and nutritious foods. She is also a Jamie Oliver Food Revolution Ambassador and Chef Moves to School participant. Edible Education provides grant based, seasonal food programming and after school enrichment programs to over 35 schools.
Increase your water intake - Water makes up 70% of your muscle composition; amounts vary with your body type and exercise activity, but try to get 6 – 8 cups of fluid daily. An easy way to see if you are drinking enough is to monitor your urine color – light lemonade color is the best, any darker – drink more H20.
Carb Up - Carbohydrates are the primary fuel source for athletes. Without enough complex carbohydrates such as whole grain granolas, dried fruits, whole grain lasagna, wild rice dishes, fruits and vegetables, you may start to burn muscle for energy. Shoot for 55 – 65% of your diet to be wholesome carbohydrates.
Eat more often – Young tummies are smaller and just can’t fill up for the long haul often needed for the school day and sports activities. Eating 5 – 6 times a day is preferable.
Keep healthy snacks everywhere –The important component to eating for athletic performance is to be able to eat around 300 calories within 30 minutes of your strenuous workout. Having pasteurized chocolate milks or soy products available is an excellent way to fuel up. Additional easy to store foods include nuts, ,dried fruits, ginger cookies with blackstrap molasses, a jar of almond butter, peanut butter or nutella to spread on apple slices.
Maintain those B vitamins –Be on the lookout for foods containing thiamin, niacin and riboflavin – the recovery minerals. Think turkey! 3 to 4 servings a week of 3 – 4 ounces will help. Look too for edamame, eggs, kale and pomegranates.
Kale Chips - A super easy and tasty recipe!
Wash and tear kale leaf into bite sized – chip sized pieces and lay in one layer on a baking pan. Brush olive oil onto dry pieces – do not saturate. Sprinkle sea salt or no salt seasoning on and bake at 400 degrees for 5 – 6 minutes until just browned.
Athlete Trail Mix - equal amounts of cashews, almonds, diced dried apricots, raisins, craisins, rice chex cereal, dark chocolate chips, unsweetened coconut flakes, and flax seeds. Use a Ziploc bag for individual servings on the run.
*Chef Ann Butler is the owner of Edible Education, a hands-on healthy, mobile cooking school. The Richmond, Virginia based company has taught over 8,000 kids to prepare easy, delicious and nutritious foods. She is also a Jamie Oliver Food Revolution Ambassador and Chef Moves to School participant. Edible Education provides grant based, seasonal food programming and after school enrichment programs to over 35 schools.
Comments
1) Cindy said:
Great article, Thanks for the great tips. Your a genius
:)
2) patti said:
As the mother of an athlete, I am always looking for great food tips to help my daughter eat healthier, but have the energy she needs for swimming. Thanks for the nutritious tips and all that Edible Ed does to teach kids and adults a healthier way to live.
3) Jeannette Cordor said:
Ann you have done some amazing work within Richmond.The article has great tips that I will use for our kids at The Faces of HOPE.
Keep up the great work
Jeannette
4) Jeannette Cordor said:
Ann you have done some amazing work within Richmond.The article has great tips that I will use for our kids at The Faces of HOPE.
Keep up the great work
Jeannette
5) Farmer Greg said:
Great article, keep up the good work. Change agents like you are what our community needs to show families a healthy fun way to live.
6) Kristin said:
Great tips as usual! Because of you and your staff my kids have discovered the yummy world of kale chips! Keep up the great work!
7) Tammy said:
Thanks for the insights! As always, you five great "food for thought!"
8) Kristen said:
This is fantastic! Thank you for sharing all of this great info!
9) Tracey said:
Great stuff, Ann!
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