| Meal
Planning for After School Sports
Many sport practices or games start soon
after school. How many kids do you know who aren't awake enough
to eat breakfast, eat only a bagel, cookies, or fries for lunch,
and then go to practice.
Consider getting a food container that
you can put an ice pack in to keep things at safe temperatures.
For lunch, non refrigerated sandwiches should be OK but it's
taking a big risk to not have protein chilled for an afternoon
snack or mini meal. I recommend purchasing a couple ice packs
just in case the pack didn't get put in the freezer the night
before (which I do all the time.)
The focus here will be on lunches and
afterschool fuel. What I recommend (for skippers) is getting
SOMETHING in for breakfast or in between classes. Fruit, cereal
or protein bars, yogurt, dry cereal...anything.
For lunch: Get a good dose of protein.
(1) Turkey, chicken, ham, roast beef, tuna, eggsalad, cheese,
string cheese, cottage cheese. Then carbs from grain and/or
fruit. (2) Regular bread, lavash/tortilla (many kids don’t like
or are sick of regular sandwiches so maybe a wrap will do the
trick), whole grain crackers, and some fruit. Yogurt is good
too (3)Veggies are great too and you can buy regular or low
fat dips in little portions now. Chef Salads, with carbs from
a piece of fruit or dried fruit. (4) Water, milk , chocolate
milk or juice for a beverage, and a treat (5) if desired. Such
as, a couple small cookies, pudding, 100 cal packs etc.
After school: make sure there is a lot
of hydration(1) and another protein(2) and carb (3) mini meal.
Maybe a smaller sandwich, or 1/2 sandwich, protein bar such
as Balance, Luna, Zone. These don't contain sugar alcohols which
are very gassy and bloaty (see the labels). Granola bars, and
string cheese, cottage cheese and fruit or crackers. Apple and
peanut butter, or hard boiled eggs with fruit or crackers. Tuna
packs with crackers.
With a good balance of carbs and protein
and proper hydration, you'll have energy for school, your practice
or game, and won't be a ravenous crazy person when you come
home for dinner.
Write up meal ideas for yourself, create
a shopping list and plan ahead for the days. Good luck. Go Team!
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