Quad Cities, IL/IA

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Back to Sports!


By Chrissy Watters, MS, RD, LDN, Hy-Vee

It’s the height of summer but the start of fall sports practices are
right around the corner. Success on the field starts in your kitchen!
Fuel your athlete’s performance and endurance with these winning tips
from your Hy-Vee registered dietitians.

Power Up
Eating breakfast builds stored carbohydrate in the body, and this boosts
energy and endurance on the field. Stock your kitchen with foods your
athlete enjoys and that make quick-to-assemble breakfasts easy, such as
Greek yogurt, toast with peanut butter, or hard-cooked eggs.

Healthy Hydration
When participating in warm-weather sports, drinking early and often, not
waiting for thirst, is key in staying hydrated. Keep in mind that foods
naturally high in fluid, such as watermelon, can be a great tool for
hydration and energy.

Quick Recovery
After a vigorous workout, replenish energy stores to fuel the next
practice with a combination of carbohydrate and protein. Ask your Hy-Vee
dietitian for details on how much your athlete should consume. In
general, eating within a window of 15 minutes up to two hours after a
workout refuels the body for the next exercise session. Dairy foods are
ideal partners for athletes. Drinking chocolate milk after a workout,
for example, helps the body refuel, repair and rehydrate — making it an
ideal sports nutrition tool.

For more information, contact Chrissy Watters at 309-793-0684 or email: cwatters@hy-vee.com.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Source: Midwest Dairy Association

Try the following smoothie for a winning breakfast:

Peanut Butter and Banana Breakfast Shake

All you need:
1 cup fat-free or 1% low-fat chocolate milk
½ cup frozen banana slices
1 tablespoon peanut butter
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon

All you do:
Combine all ingredients in a blender; blend until smooth and creamy. Serve in a tall glass or on-the-go drink container.

Serves 1
Nutrition Facts per serving: 270 calories, 9 gm fat, 2 gm saturated fat,
5 mg cholesterol, 35 gm carbohydrate, 3 gm fiber, 15 gm protein, 220 mg