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Eating On The Go for Peak Performance

Pack and Go Fuel for Peak Performance


Food is fuel for our body, so being well-equipped when you’re on the go can be the difference between good and great athletic performance. Long hours of practice, competition, or even traveling for away games may require you to pack your snacks so it’s important that you choose healthy foods to give you the energy you need to perform at your best. 

The Basics:
·        Carbohydrates – carbohydrates are your main source for energy and should be included as part of all meals and snacks. Carbohydrates are found naturally in fruits, vegetables, starches and cereals, and milk products.
·        Protein – include a lean source of protein at meals and snacks to help repair muscle. Protein is found in red meat, chicken, fish, and eggs; but it is also found in nuts, peanut butter, beans and even dairy products like milk and cheese.
·        Fat – choose healthy fats to help meet your energy needs and replace muscle energy stores. Healthy fats are found in nuts, peanut butter, certain fish like salmon, and some oils like olive and canola oil.
·        Fluid – Always pack water or sports drink to be sure you are well-hydrated.
Try G2* – Gatorade’s new lower calorie, lower sugar sports beverage. It has the same amount of electrolytes with only 20 calories per serving.
 Pack and Go Ideas:
·        Whole grain granola bar or Energy bar*
·        Make your own trail mix – mix whole grain cereal, dried fruit, and nuts
·        Whole grain crackers and Peanut Butter - spread whole grain crackers with peanut butter to make a cracker “sandwich.”
·        Peanut butter and jelly sandwich
·        Pea”nut” butter and banana wrap – Spread peanut butter and sliced banana on a whole grain wrap, then sprinkle with chopped nuts, roll and enjoy!
·        Apple sandwich - Slice an apple in half, spread with nut butter and top with raisins, then press together to form a sandwich
If you have a cooler, here are a few more ideas that require a cold-source:
·        Low fat string cheese with whole grain crackers
·        Low fat chocolate milk
·        Low fat yogurt – you can mix this with fresh or dried fruit
·        Low fat cottage cheese with almonds and a drop of honey         
·        Turkey or Roast Beef with low fat cheese on whole wheat bread
·        Protein shakes* – mixed with low fat milk
Remember, eating for top performance requires a plan but it can be the difference between a good and a great athlete.
* The following items are sold at Destination Athlete