Most athletes recognize the importance of eating breakfast, but lunch is equally as important. Skipping lunch altogether or failing to fill your tank with fueling food choices can lead to low energy levels and poor performance at after-school practices and games. Learn how to fuel your midday right with these tips for packing a lunch at home or buying a school lunch to keep you at the top of your game.
Top-Rated Lunch Fuel
Carbohydrates are number one because they are the primary fuel used by the body during activities like running, swimming, throwing, and lifting weights. Carbs come from many foods including bread, pasta, wraps, rice, crackers, fruit, milk, and yogurt. Whole grains deliver more nutrition per bite than refined varieties and promote feelings of fullness, so choose those whenever possible. For example, make a sandwich with whole-wheat bread, instead of white bread.
Balance the carbohydrates in your lunch with protein-rich foods for appetite satisfaction and to keep hunger at bay during practice or competition. Protein is also vital for muscle health before, during, and after activity. Common lunchtime protein foods include roasted chicken, lower-sodium deli ham, turkey, or roast beef, beans, and nut butter. Remember that dairy foods like milk, cottage cheese, yogurt, and string cheese are also quick and easy sources of protein to enjoy at lunch. They also provide calcium and vitamin D to support the growth and bone health of young athletes.
Whether you pack your lunch or buy it at school, remember to pair it with water or milk to keep your hydration levels up. Poor fluid intake throughout the school day can interfere with focus, concentration and energy levels at practice or games.
Here are some lunch ideas to bring from home or order in the school cafeteria:
- Chili + Carrots + Whole Grain Roll + Yogurt with Berreis
- Turkey, Cheese, Tomato and Lettuce Sandwich on Whole-Wheat Bread + Honey Wheat Pretzels + Fruit
- Whole-Grain Pasta with Meat Sauce + Mixed Green Salad with Dressing + Whole Grain Roll + Milk
Keep it Safe
When packing a lunch from home, carry it in a thermos, eco-friendly portioned container, or an insulated lunch bag.
While lunch is a big part of your nutrition game plan, it doesn’t need to be complicated! Make it simple and nutritious to be prepared to perform at practice. Your body, team, and coaches will thank you!
