5 Tips for Back-to-School Fuel
With summer coming to an end, it’s time to start thinking about the flavors of fall and how we can fuel ourselves or our families for the school year ahead.
School supply shopping may include pencils, markers, and notebooks, but it does not often involve considering grab-and-go breakfasts, afternoon snacks, and meals for dinner. Student athlete or not, reflect on these tips to best fuel your mind and body this year.
1. Plan ahead
Make a list of new recipes you’ve been wanting to try or of certain foods you’d like to incorporate more of in your day. Be realistic and aware of your preferences and budget. Spend a little extra time each week in the grocery store (or via apps) and search for the best deals.
Example → Looking to increase your intake of Omega-3 rich fish? Browse a few local grocery store ads and find prices you’re comfortable with. Pick 1-2 recipes to use the fish in that week. Think fish tacos, teriyaki salmon bowls, tuna melts, or shrimp stir fry.
2. Make breakfast a priority
Even if you have a low appetite in the morning, you do not want to skip this meal, especially if you have a morning practice, workout, or test. Choose something that contains both carbohydrates and proteins to keep you focused and satisfied.
Example → Set the expectation to leave enough time to sit down and eat before school at least three days out of the week. Plan ahead and pre-make breakfast burritos, overnight oats, or hard-boiled eggs. Quickly toast whole grain bread to have with peanut butter or avocado and a side of fruit.
On busier days, single-serve items can be convenient on the go. Try a yogurt cup + banana, cheese stick + crackers, dry cereal + carton of milk, trail mix + apple, frozen protein waffles, or egg sandwiches. Smoothies can also be made ahead of time and kept refrigerated until the morning.
3. Have snacks on hand
Dedicate space in your backpack, locker, or car for snacks. Maybe your lunch wasn’t satisfying, your concentration is low, or you go right into practice after your last class. Keep quick fuel ready to go so you are prepared for anything!
Example → Higher carbohydrate options such as crackers, apple sauce pouches, granola bars, milk, grapes, clementines, or carrots and dip, provide quick energy.
4. Variety is key
To benefit from different micronutrients and keep meals interesting, rotate the fruits, vegetables, grains, and proteins you eat every week. Fresh, frozen, and canned items can all work.
5. Hydrate
Get a reusable water bottle and keep it close! Fluid, particularly water, is necessary for brain function, digestion, muscle/joint lubrication, and more.
Example → Set a goal to drink half your body weight in oz per day (ex. a 120-pound person would aim to drink 60 oz of water per day).
Conclusion
Dedicate time to your nutrition goals this year. Our HAUS Dietitians are here to help you set up your nutrition plan. When you schedule an appointment, you’ll receive customized sports nutrition advice to optimize performance, minimize lifelong health risks, and enhance recovery from exercise and injury.
