10 Ways to fuel your child for performance:

1. Balance Meals & Snacks
• Protein, carbohydrates & fats are all important part of a balanced meal to help your child stay full, satisfied and fueled for workouts

2. Proper Hydration- Dehydration can decrease performance up to 20%!!
* Drink at least 50-60 ounces of water per day
* Hydrate with coconut water during workouts to replace electrolytes instead of sugary sports drinks

3. Stock Your Car With Power Snacks
• Include source of protein & carbohydrate for snacks before workouts- greek yogurt, apple sauce and turkey roll ups, smoothies (with greek yogurt, fruit), hard boiled egg and fruit puree

4. Avoid High Sugary Foods & Beverages
* Sugar causes an inflammatory response causing blood sugar to rise and drop, we want blood sugar to be stabilized keeping us full, satisfied and full of energy to preform well!
* Foods that are high in sugar do not keep your child full for very long. Look at the ingredients label, if sugar is one of the first 2 items, put it back on the shelf.

5. Ensure Adequate Recovery After Workouts 

• Have your dinner within 30-45 minutes of your workout

6. Have Healthy Meals & Snacks Available
* Prepping food is one of the best ways to ensure you are sticking with a plan
* Have pre-cut fruits, veggies, greek yogurt and nuts available

7. Be Consistent With Eating
• Try to eat something every 3-4 hours, don’t skip meals especially breakfast

8. Eat the Rainbow
* Different color fruits and veggies mean different vitamins and minerals
* These vitamins and minerals help to increase energy levels, fight inflammation and 
improve recovery after practices!

9. Incorporate Omega 3s Throughout The Day
* Omega 3s fight inflammation & decrease recovery time after workouts
* Good Sources: almonds, walnuts, pecans, chia seeds, flax seeds, wild caught salmon

10.Adequate Sleep 

* Hormones reset & muscle recovery happens at night
* Goal: 8-9 hours per night!