Nutrition HeartBeat

For all day energy, consider a big breakfast with lunch, snacks and dinner sized to fit around school sports. A breakfast with protein is an essential meal for athletes. Don't end load your day, spread out the protein! Did you know you can make a fast, easy one-dish breakfast of eggs using the microwave? Premade smoothies are also good, as are foods eaten on the way to school, like sandwiches and fruit!

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My second favorite fruit, peaches are in season. Their vibrant flavor sweetens their serious nutritional punch. They come in white and yellow/orange varieties, where one large peach is 55-60 calories. They're ripe when the end near the stem is soft to the touch and you can smell their delicate aroma if you get close. To enjoy, eat fresh, bake into any of many desserts, add to yogurt or ice cream, put into oatmeal or chia pudding or a smoothie. They do not travel well, so enjoy close to home.

August is ripening grain in the fields blowing hot and sunny, the scent of tree-ripened peaches, of hot buttered sweet corn on the cob. Vivid dahlias fling huge tousled blossoms through gardens and joe-pye-weed dusts the meadow purple. ~Jean Hersey, "The Shape of A Year"

Snacks, when timed right, provide energy for workouts and quick refueling to start post-workout recovery. On the flip side, they can add unnecessary calories at the wrong times. For options during tournaments or when traveling, get your list here: https://lnkd.in/eJNsKz3.

Club soccer player T.J. has discovered the benefits of breakfast. "Before meeting with Dr. Schubert, I ran out of energy partway through practice. Now I don't!"

Here are my top 6 Back to School tips for student athletes and their parents. 1) Write out a Master Schedule. It helps to know what's going on when and where. 2) Determine specific needs for each day. 3) Standardize your shopping to save time. Make a master list, then adjust as needed for any week or event. 4) Buy a LOT of containers. Bottles, boxes, coolers, sandwich containers of different sizes. 5) Vary the food selection to match training. More training/more games/longer practice --> more food. More watching film --> less food. 6) Put the athlete in charge of (part of) the process! Your kid CAN pack their own snacks.

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