Meals and snacks to eat 1 to 2 hours before working out
| Meals | Snacks | ||
| Hot breakfast 1/3 cup steel cut cooked oats 1/2 cup fat-free milk 2 tablespoons of raisins or dried fruit |
2 oz pretzels 6 oz low-fat yogurt |
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| Cold breakfast 1 cup apple-cinnamon- flavored O’s cereal 1 cup fat-free milk 1 medium sliced banana |
1 medium bagel, toasted 1 tablespoon apple butter 2 tablespoons low-fat cream cheese |
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| Stuffed sandwich 1 whole grain pita 2 oz lean meat (roast beef, turkey, or chicken) 1/2 cup shredded lettuce 2 slices tomato 1 teaspoon mustard 1 oz baked chips |
1 cup fat-free pudding 1/2 cup each of blueberries, raspberries, and blackberries |
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| Stuffed sandwich 1 whole grain pita 2 tablespoons hummus 1/2 cup shredded lettuce 1/2 cup sliced cucumbers |
15 animal crackers dipped in 1 tablespoon peanut butter 1/2 cup canned fruit |
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| Sandwich 2 slices whole grain bread, toasted 2 tablespoons low-fat cream cheese 1 cup shredded, mixed vegetables (your choice) |
1 soft/chewy chocolate chip granola bar 1/2 cup unsweetened applesauce |
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| Pasta lunch 1 cup cooked pasta 1/2 tomato sauce 1/2 cup sauteed vegetables (your choice) 2 tablespoons grated Parmesan cheese |
8 oz low-fat chocolate milk 1 cup sliced apple or pear |
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| 1 oz pretzels dipped in 1 tablespoon peanut butter 1 cup grapes |
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| 8 oz low-fat yogurt 1/2 sliced kiwi fruit 1/2 cup granola |
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| Meal or Snack | Meal/Snack Smoothies | ||
| Sandwich 2 slices whole grain bread, toasted 1 egg, cooked 1/2 cup fresh baby spinach Dessert: 1 orange |
Grilled sandwich 2 slices whole grain bread 1 slice of low-fat cheese 1 oz lean meat |
Peanut butter smoothie 1 tablespoon peanut butter 1 medium banana 2 tablespoons chocolate syrup 1 cup fat-free milk 1 cup ice |
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| Cheese sandwich meal 1 English muf n, toasted 1 slice low-fat cheese Side: 1 cup low-fat yogurt Dessert: 1 serving of fresh fruit (1 medium sized fruit; 1/2 cup cooked, chopped, canned fruit (in own juices) |
Bagel pizza 1 whole grain bagel, cut in half 1/3 cup marinara sauce 1 oz low-fat shredded mozzarella cheese Broil for 3 minutes or until desired temperature/texture. |
Protein smoothie 2 tablespoons whey protein powder 1 medium banana 2 tablespoons chocolate syrup 1 cup fat-free milk 1 cup crushed ice |
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| Mini bagel snack 3 whole grain mini bagels 1 tablespoon low-fat cream cheese 1 cup fresh berries |
Finger food 3 oz grilled, chicken breast tenders 2 tablespoons bbq sauce for dipping |
Fruit smoothie 6 oz low-fat yogurt 1 cup sliced strawberries 1 cup blueberries 1/2 cup fat-free milk 1 cup ice |
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| Sweet snack 1/2 cup fat-free fruit sorbet 2 tablespoons ground nuts 1 cup fresh blueberries 1 slice angel food cake |
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Registered Dietitian
Children’s Registered Dietitian offers young athletes the most current and comprehensive nutrition therapy and education available. A registered dietitian will create an individualized sports nutrition plan that supports the athlete’s training, performance, and recovery, all while promoting health and wellness. Services are provided for young athletes, in or off season.
