When it comes to fueling the body, there are lots of little ways that athletes can adjust their eating routines to maximize performance. Knowledge is power. Knowing what foods and beverages will help fuel and refuel the body is key. Sports dietitian, Molly Morgan, shared lots of tips on our Instagram stories this week and here is a recap of some of her tips:

Routine Meals and Snacks

Having routine meals and snacks on a daily basis can help deliver the nutrients needed to support sports performance. Most athletes should aim to include at least 5 meals and/or snacks per day to meet energy needs.

Breakfast is important– Starting the day with a nutrient packed breakfast can make a difference! Quick breakfast ideas to try: overnight oats, yogurt bowl with fruit and granola, oatmeal with banana and peanut butter, or a smoothie. Click here for a Chocolate Cherry Overnight Oats recipe!

Make the most out of meals – At meals, focus on incorporating a variety of nutrient-rich foods like fruit, vegetables, whole grains, dairy, healthy fats, and lean protein. Having a variety of foods will help to meet daily nutrition needs. Click here for great sports specific resources for athletes & coaches!

Up your nutrition game with nutrient-rich snacks – Reach for simple snacks that are loaded with vitamins and minerals like hummus and veggies, cheddar cheese and whole grain crackers, apple slices and peanut butter, or yogurt and fresh fruit.

Refuel Tired Muscles

There is a key combination of nutrients to refuel tired muscles after a workout, training session, or game. Aim to include a mix of fluids, carbohydrates, and protein; chocolate milk is a great refueling option because it hits all of the targets.

Chocolate milk refueling benefits – A bonus to refueling with chocolate milk is that it delivers the right mix of nutrients plus, it delivers other essential nutrients athletes need including: vitamin A, vitamin D, calcium, potassium, and B-vitamins. Beyond drinking chocolate milk, it can be included in delicious and nourishing recipes like Chocolate Peanut Butter Chia Seed Pudding, click here for the recipe.

The power of potassium – A key role potassium plays in the body is in fluid balance along with its involvement in muscle and nerve contraction, making it an extra important nutrient for athletes to have on a routine basis. Potassium packed foods like bananas and chocolate milk can help deliver this important mineral to the body.

Beyond smoothies – When athletes get tired of shakes and smoothies, transforming them into a smoothie bowl is a great way to switch it up! Once you transfer the smoothie into a bowl, top it with nutrient-rich toppings like chia seeds, sliced fruit, and nut butter. Click here for a Chocolate Raspberry Smoothie Bowl recipe.

When athletes focus on fueling and refueling their bodies, it can maximize their training efforts and support optimal performance! Stay healthy!