Game On - Kids Sports Nutrition

Game On - Kids Sports Nutrition Sports Nutrition Expert. Helping parents nourish their on-the-go athletes for elite performance.

Prep for peak performance on the ice! ๐Ÿ’ Elevate your game with pre-training snacks โ€“ the unsung heroes for hockey player...
02/29/2024

Prep for peak performance on the ice! ๐Ÿ’

Elevate your game with pre-training snacks โ€“ the unsung heroes for hockey players and our always-on-the-go parents. ๐Ÿš€

Pre-training snacks are a vital part in ensuring the perceived physical and mental benefits of that training session will be utilized (and compounded into gains).

Remember, itโ€™s an art, not just a snack!

Strike the sweet spot between satiation and heaviness; you want to fuel, not feel too full. ๐Ÿ

๐Ÿ’ช General rule of thumb: opt for easy-to-digest carbs, limited ingredients and time it 15 to 90 minutes before training. ๐Ÿ•’

Ready to make those gains compound?

Share your go-to pre-training fuel in the comments below! โฌ‡๏ธ


Kids Performance Nutrition

Our favourite are power energy balls:

2 1/2 cups of rolled oats
2 tbsp of pure maple syrup
1/2 cup of mini dark chocolate chips
1 mashed banana
2 tbsp of raw peanut butter
1/2 tsp of pure vanilla extract
1/4 tsp of fine sea salt

๐Ÿ‘‰In a food processor, add oats and process until a fine flour forms (30 to 60s).

๐Ÿ‘‰ In a medium sized bowl the ground oats and the remaining ingredients.

Mix well.

๐Ÿ‘‰ Line a large plate with parchment paper. Remove the blade from the food processor, and using your hand, grab a tablespoon of dough and roll it into a small ball.
Repeat.
๐Ÿ‘‰ Chill the cookie dough balls in the freezer for about 30 minutes.

Then store them in an airtight container in the fridge for up to a week.

โœจโœจ2 to 3 are great for pre-training.โœจโœจ

๐ŸŒŸ ๐๐จ๐ฎ๐ซ๐ข๐ฌ๐ก๐ข๐ง๐  ๐ˆ๐ง๐ฃ๐ฎ๐ซ๐ž๐ ๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ: ๐๐ฎ๐ฌ๐ญ๐ข๐ง๐  ๐ญ๐ก๐ž ๐๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐Œ๐ฒ๐ญ๐ก! ๐ŸŒŸโฃโฃLetโ€™s debunk a common misconception about fueling injured at...
01/22/2024

๐ŸŒŸ ๐๐จ๐ฎ๐ซ๐ข๐ฌ๐ก๐ข๐ง๐  ๐ˆ๐ง๐ฃ๐ฎ๐ซ๐ž๐ ๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ: ๐๐ฎ๐ฌ๐ญ๐ข๐ง๐  ๐ญ๐ก๐ž ๐๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐Œ๐ฒ๐ญ๐ก! ๐ŸŒŸโฃ
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Letโ€™s debunk a common misconception about fueling injured athletes! ๐Ÿคฏ๐Ÿ‹๏ธโ€โ™‚๏ธโฃ
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๐Ÿšจ ๐Œ๐ฒ๐ญ๐ก: Injured athletes should consume less energy because theyโ€™re less active. ๐Ÿšจโฃ
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๐Ÿ‘‰ ๐“๐ซ๐ฎ๐ญ๐ก: When injured, the focus shifts from fueling for training to fueling for repair and recovery. The body and mind need energy for healing! ๐Ÿ’ช๐Ÿ”‹โฃ
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โœจ ๐๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ฒ #๐Ÿ: ๐„๐ง๐ž๐ซ๐ ๐ฒ ๐๐š๐ฅ๐š๐ง๐œ๐ž, ๐ˆ๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐Œ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐Œ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž โœจโฃ
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To help repair and recovery, we need to prioritize:โฃ
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1๏ธโƒฃ ๐‡๐ข๐ ๐ก-๐๐ฎ๐š๐ฅ๐ข๐ญ๐ฒ ๐๐ซ๐จ๐ญ๐ž๐ข๐ง: Essential for repair, especially during immobility. Maintain muscle density with top-notch protein sources ๐˜ด๐˜ถ๐˜ค๐˜ฉ ๐˜ข๐˜ด ๐˜จ๐˜ณ๐˜ข๐˜ด๐˜ด-๐˜ง๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ข๐˜ต๐˜ด, ๐˜จ๐˜ณ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜บ๐˜ฐ๐˜จ๐˜ถ๐˜ณ๐˜ต, ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ-๐˜ณ๐˜ข๐˜ฏ๐˜จ๐˜ฆ ๐˜ฆ๐˜จ๐˜จ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ๐˜ต-๐˜ฃ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ๐˜ง๐˜ถ, ๐˜ญ๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ญ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฒ๐˜ถ๐˜ช๐˜ฏ๐˜ฐ๐˜ข.โฃ
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2๏ธโƒฃ ๐Ž๐ฆ๐ž๐ ๐š ๐…๐š๐ญ๐ญ๐ฒ ๐€๐œ๐ข๐๐ฌ: ๐ŸŸ Support muscle protein synthesis and ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐ž ๐š๐ง๐ญ๐ข-๐ข๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐จ๐ซ๐ฒ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐ญ๐ฌ. โฃ
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3๏ธโƒฃ ๐‚๐จ๐ฆ๐ฉ๐ฅ๐ž๐ฑ ๐‚๐š๐ซ๐›๐ฌ ๐š๐ง๐ ๐†๐ซ๐š๐ข๐ง๐ฌ: ๐ŸŒพ Packed with vitamins and minerals (Zinc, Mg) supporting the immune system and muscles. ๐˜”๐˜ข๐˜จ๐˜ฏ๐˜ฆ๐˜ด๐˜ช๐˜ถ๐˜ฎ ๐˜ข๐˜ช๐˜ฅ๐˜ด ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ, ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ตโ€™๐˜ด ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ (๐Ÿ˜ด ๐˜ค๐˜ณ๐˜ถ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ง๐˜ฐ๐˜ณ ๐˜ณ๐˜ฆ๐˜ค๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜บ)!โฃ
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Letโ€™s fuel smart, recover stronger, and shatter those myths! ๐Ÿ’ช๐Ÿ โฃ
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๐ŸŒŸ ๐ƒ๐จ๐งโ€™๐ญ ๐‹๐ž๐ญ ๐ˆ๐ง๐ฃ๐ฎ๐ซ๐ข๐ž๐ฌ ๐š๐ง๐ ๐ˆ๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ ๐ƒ๐ž๐ซ๐š๐ข๐ฅ ๐€๐ง ๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ ๐’๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ! ๐ŸŒŸโฃโฃ๐Ÿšซ Thereโ€™s nothing worse than hitting your peak during pr...
01/14/2024

๐ŸŒŸ ๐ƒ๐จ๐งโ€™๐ญ ๐‹๐ž๐ญ ๐ˆ๐ง๐ฃ๐ฎ๐ซ๐ข๐ž๐ฌ ๐š๐ง๐ ๐ˆ๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ ๐ƒ๐ž๐ซ๐š๐ข๐ฅ ๐€๐ง ๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ ๐’๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ! ๐ŸŒŸโฃ
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๐Ÿšซ Thereโ€™s nothing worse than hitting your peak during pre-season or playoffs, only to be sidelined by a nagging tendon or a looming cold. โฃ
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Thatโ€™s why weโ€™re here with ๐Ÿ‘ ๐ฉ๐จ๐ฐ๐ž๐ซ๐Ÿ๐ฎ๐ฅ ๐ฐ๐š๐ฒ๐ฌ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐œ๐š๐ง ๐›๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ ๐š๐ฆ๐ž-๐œ๐ก๐š๐ง๐ ๐ž๐ซ ๐ข๐ง ๐ฌ๐ญ๐š๐ฒ๐ข๐ง๐  ๐ข๐ง๐ฃ๐ฎ๐ซ๐ฒ ๐š๐ง๐ ๐ข๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ-๐Ÿ๐ซ๐ž๐ž and maintaining optimal health throughout their athletic journey! ๐Ÿ€๐Ÿ‹๏ธโ€โ™‚๏ธโฃ
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1๏ธโƒฃ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐š ๐“๐จ๐จ๐ฅ ๐“๐ก๐š๐ญ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก๐ž๐ง๐ฌ ๐‚๐จ๐ง๐ง๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐“๐ข๐ฌ๐ฌ๐ฎ๐ž:โฃ
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๐Ÿ’ช Nutrition fortifies connective tissue, reducing the risk of muscle and tendon injuries. ๐˜“๐˜ฐ๐˜ข๐˜ฅ ๐˜ถ๐˜ฑ ๐˜ฐ๐˜ฏ ๐˜ค๐˜ฐ๐˜ญ๐˜ญ๐˜ข๐˜จ๐˜ฆ๐˜ฏ-๐˜ณ๐˜ช๐˜ค๐˜ฉ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ณ๐˜ฐ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ช๐˜ด๐˜ฉ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ฏ๐˜ฉ๐˜ข๐˜ฏ๐˜ค๐˜ฆ ๐˜ต๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ด๐˜ช๐˜ญ๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ.โฃ
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2๏ธโƒฃ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐š ๐“๐จ๐จ๐ฅ ๐“๐ก๐š๐ญ ๐…๐ข๐ ๐ก๐ญ๐ฌ ๐Ž๐Ÿ๐Ÿ ๐”๐ฉ๐ฉ๐ž๐ซ ๐‘๐ž๐ฌ๐ฉ๐ข๐ซ๐š๐ญ๐จ๐ซ๐ฒ ๐ˆ๐ง๐Ÿ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ:โฃ
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๐ŸŠ Strengthen your defense! Proper nutrition is your shield against upper respiratory infections. ๐˜“๐˜ฐ๐˜ข๐˜ฅ ๐˜ถ๐˜ฑ ๐˜ฐ๐˜ฏ ๐˜ท๐˜ช๐˜ต๐˜ข๐˜ฎ๐˜ช๐˜ฏ ๐˜Š-๐˜ณ๐˜ช๐˜ค๐˜ฉ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฐ๐˜ณ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ ๐˜ฑ๐˜ฆ๐˜ฑ๐˜ฑ๐˜ฆ๐˜ณ๐˜ด ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ๐˜ต๐˜ช๐˜ง๐˜บ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ช๐˜ฎ๐˜ฎ๐˜ถ๐˜ฏ๐˜ฆ ๐˜ด๐˜บ๐˜ด๐˜ต๐˜ฆ๐˜ฎ.โฃ
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3๏ธโƒฃ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐š ๐“๐จ๐จ๐ฅ ๐“๐ก๐š๐ญ ๐Ž๐ฉ๐ญ๐ข๐ฆ๐ข๐ณ๐ž๐ฌ ๐’๐ฅ๐ž๐ž๐ฉ ๐Ÿ๐จ๐ซ ๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซ๐ฒ:โฃ
๐Ÿ˜ด Nutrition is your secret weapon for a good nightโ€™s sleep! ๐˜๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ข๐˜ญ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ฅ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ถ๐˜ณ๐˜ฌ๐˜ฆ๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ข๐˜ช๐˜ฏ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ-๐˜ช๐˜ฏ๐˜ฅ๐˜ถ๐˜ค๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ณ๐˜ต๐˜ช๐˜ฆ๐˜ด, helping you maximize recovery during those critical rest hours. Because, letโ€™s face it, sleep is your most potent ally in achieving peak performance!โฃ
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More injury nutrition coming up this week! ๐Ÿฅฆ๐Ÿ† โฃ
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Double tap and Comment YES below! ๐Ÿ‘‡


๐Ÿ† This week is crucial for an athleteโ€™s immunity Monika.Transitioning abruptly into a demanding schedule after the holid...
01/09/2024

๐Ÿ† This week is crucial for an athleteโ€™s immunity Monika.

Transitioning abruptly into a demanding schedule after the holiday break {should have seen me trying to get our son up}, when many athletes are still recovering, can leave them feeling depleted and more susceptible to a weakened immune defense.

For elite athletes, immune health is paramount, especially since they have more energy demands than some peers. Here are key tips to keep in top form.

Letโ€™s dive in! ๐Ÿš€๐ŸŒก๏ธ

๐ŸŒŸ Elite Athletesโ€™ Immune Boost Blueprint! ๐Ÿ’ช๐Ÿค’

1. ๐ŸŠ Fuel Your Immune Arsenal:

Why: Illness risk spikes during intensified training. Nutrient-rich foods are your armor!
What: Oranges, berries, leafy greens, bell peppers. Plus do not forget GAMEON recovery principles {more on that coming soon}

2. ๐Ÿ’ค Quality Sleep for Super Immunity:

Why: High-demand or under-recovery lowers immunity in elite athletes.
How: Optimize sleep hygiene an hour before bedtime, avoid chronic sleep restriction, consider daytime naps, use wearables for monitoring and staying consistent ๐ŸŒ™๐Ÿ˜ด

3. ๐Ÿ Nutrition for Immune Resilience:

Why: Nutrients are vital for optimal immune function.
What: Match energy intake to expenditure, well-balanced GAMEON plates, adequate protein, consider **vitamin D3 (1,000 IU/day from autumn to spring), and probiotics for illness-prone/traveling athletes. ๐Ÿฒ๐Ÿฅฆ

Remember, itโ€™s not just about avoiding illness; itโ€™s about optimizing your overall performance and staying on top of your game! ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’š

I have some meal ideas (breakfast, lunch, dinner, and snacks) that incorporate nutrient-dense, immune-boosting ingredients.

Delicious, quick, anti-oxidant-packed recipes will help your athlete (and your family) stay healthy this cold/flu season!

Reply to this email with IMMUNE IDEAS and I will send them your way!

Chat soon,

Moni

** You know the drill. Supplementation does not negate an effective performance diet and everyone should check with a credited health and wellness professional before starting any supplement protocol.

๐ŸŒŸ Letโ€™s talk hydration for peak performance! ๐Ÿ’ฆโฃโฃYes, again ๐Ÿ˜‰ because as your online performance nutritionist, I can not ...
12/20/2023

๐ŸŒŸ Letโ€™s talk hydration for peak performance! ๐Ÿ’ฆโฃ
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Yes, again ๐Ÿ˜‰ because as your online performance nutritionist, I can not stress enough how important it is.โฃ
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Here are 3๏ธโƒฃ tips that are a great start regarding hydration and practice.โฃ
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๐’๐ข๐ฉ ๐’๐ฆ๐š๐ซ๐ญ, ๐’๐ข๐ฉ ๐Ž๐Ÿ๐ญ๐ž๐ง:โฃ
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Remember, itโ€™s not just about chugging water at practice. Encourage your athlete to sip water throughout the day to stay consistently hydrated. Small sips make a big difference! ๐Ÿฅคโฃ
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๐๐จ๐ฐ๐ž๐ซ-๐”๐ฉ ๐ฐ๐ข๐ญ๐ก ๐—ช๐š๐ญ๐ž๐ซ ๐๐ซ๐ž๐š๐ค๐ฌ:โฃ
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During practice, make sure your star takes water breaks every 15-20 minutes. โฃ
Itโ€™s like a recharge for their body, keeping energy levels high and performance even higher! ๐Ÿšฐโšกโฃ
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๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซ & ๐‘๐ž๐Ÿ๐ฎ๐ž๐ฅ:โฃ
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Their performance nutrition isnโ€™t over when practice ends!โฃ
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After that intense workout, make sure your athlete rehydrates to kickstart recovery. โฃ
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Water is their MVP for post-practice rejuvenation! ๐Ÿ™Œ๐Ÿ’งโฃ
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Stay hydrated, stay unstoppable! ๐Ÿ† โฃ
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๐Ÿ’ช

๐Ÿšซโšก๏ธ Hey Elite Athletes! โฃ๐Œ๐จ๐ง๐๐š๐ฒ ๐๐ซ๐š๐ ๐ ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐๐จ๐ฐ๐ง? โฃโฃBefore you reach for that energy drink, letโ€™s talk fueling for peak...
12/12/2023

๐Ÿšซโšก๏ธ Hey Elite Athletes! โฃ
๐Œ๐จ๐ง๐๐š๐ฒ ๐๐ซ๐š๐ ๐ ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐๐จ๐ฐ๐ง? โฃ
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Before you reach for that energy drink, letโ€™s talk fueling for peak performance. ๐Ÿƒโ€โ™‚๏ธ๐Ÿ‹๏ธโ€โ™€๏ธโฃ
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As your performance nutritionist, Iโ€™m here to spill the tea (๐˜ฐ๐˜ณ ๐˜ด๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ ๐˜ด๐˜ข๐˜บ, ๐˜ด๐˜ฑ๐˜ช๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ๐˜ด) on why energy drinks are not the answer for champions like you. โฃ
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Hereโ€™s the lowdown:โฃ
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1๏ธโƒฃ ๐€๐ซ๐ญ๐ข๐Ÿ๐ข๐œ๐ข๐š๐ฅ ๐๐ฎ๐ณ๐ณ ๐ฏ๐ฌ. ๐“๐ซ๐ฎ๐ž ๐„๐ง๐ž๐ซ๐ ๐ฒ: caffeine makes you feel like you have energy without really giving you energy. โฃ
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2๏ธโƒฃ ๐๐จ๐ญ ๐Ÿ๐ฎ๐ž๐ฅ๐ข๐ง๐  ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž: energy drinks donโ€™t fuel your muscle for power and speed ... carbohydrates do.โฃ
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3๏ธโƒฃ ๐‡๐ฒ๐๐ซ๐š๐ญ๐ข๐จ๐ง ๐Œ๐š๐ญ๐ญ๐ž๐ซ๐ฌ: many energy drinks can leave you dehydrated due to high caffeine and if you have been hanging around here long enough you know that hydration is key for optimal performance.โฃ
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So, skip the energy cans and opt for a powerhouse fuel-up! ๐Ÿ๐Ÿ’ช โฃ
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Whether itโ€™s a nutrient-packed smoothie, a balanced meal, or a hydration strategy tailored to your training, letโ€™s fuel your body like the champion it is.โฃ
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๐ŸŒŸ Drop a ๐Ÿ’ช if youโ€™re ready to conquer the week the right way! โฃ
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๐Ÿ”ฅ๐Ÿ”ฅโฃโฃ๐†๐š๐ฆ๐ž ๐๐š๐ฒ is an athletes moment to shine and showcase their absolute best. โญ But here's the truth: healthy eating alo...
11/03/2023

๐Ÿ”ฅ๐Ÿ”ฅโฃ

โฃ๐†๐š๐ฆ๐ž ๐๐š๐ฒ is an athletes moment to shine and showcase their absolute best. โญ

But here's the truth: healthy eating alone is NOT enough! ๐Ÿฅ—โ›”โฃ
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In fact, relying on their same daily routine without proper customization can directly undermine their performance and true potential:โฃ
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๐Ÿ”ด ๐„๐š๐ซ๐ฅ๐ฒ ๐…๐š๐ญ๐ข๐ ๐ฎ๐ž: Don't let fatigue put a damper on performance. Fuel their body with the right nutrients to sustain your energy levels throughout the game. โšกโฃ
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๐Ÿ”ด ๐ƒ๐ข๐ฆ๐ข๐ง๐ข๐ฌ๐ก๐ž๐ ๐๐จ๐ฐ๐ž๐ซ ๐š๐ง๐ ๐„๐ฑ๐ฉ๐ฅ๐จ๐ฌ๐ข๐ฏ๐ž๐ง๐ž๐ฌ๐ฌ: explosive moves require a timed blast of fuel ๐Ÿ’ฅ If there is nothing to draw from then โฃthey ๐Ÿ“‰
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๐Ÿ”ด ๐ˆ๐ฆ๐ฉ๐š๐œ๐ญ ๐จ๐ง ๐๐ฎ๐ข๐œ๐ค ๐ƒ๐ž๐œ๐ข๐ฌ๐ข๐จ๐ง ๐Œ๐š๐ค๐ข๐ง๐ : Split-second decisions can make or break the game. Give their brain the fuel it needs to streamline their decision-making process. ๐Ÿง ๐Ÿ’กโฃ
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๐Ÿ”ด ๐€๐œ๐œ๐ฎ๐ซ๐š๐œ๐ฒ ๐Œ๐š๐ญ๐ญ๐ž๐ซ๐ฌ: Every shot counts! Ensure your nutrition plan supports your accuracy, precision, and coordination. ๐ŸŽฏโฃ
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๐Ÿ”ด ๐‹๐ข๐ฆ๐ข๐ญ๐ข๐ง๐  ๐„๐ง๐๐ฎ๐ซ๐š๐ง๐œ๐ž: Lasting until the final whistle is crucial. Optimal nutrition enhances their endurance, allowing them to give your all from start to finish. ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธโฃ
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Ready to take your athletes game to the NEXT LEVEL? ๐Ÿš€๐Ÿ”

Don't settle for being under fueled when will simple tweaks fueled greatness is within reach.โฃ



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๐ŸŽƒ๐Ÿ† ๐†๐š๐ฆ๐ž-๐ƒ๐š๐ฒ ๐…๐ฎ๐ž๐ฅ ๐š๐ง๐ ๐‡๐š๐ฅ๐ฅ๐จ๐ฐ๐ž๐ž๐ง ๐“๐ซ๐ž๐š๐ญ๐ฌ: ๐“๐ก๐ž ๐—ช๐ข๐ง๐ง๐ข๐ง๐  ๐‚๐จ๐ฆ๐›๐จ! ๐Ÿ†๐ŸŽƒโฃโฃParents of elite athletes, the Halloween candy dilemma is ...
10/31/2023

๐ŸŽƒ๐Ÿ† ๐†๐š๐ฆ๐ž-๐ƒ๐š๐ฒ ๐…๐ฎ๐ž๐ฅ ๐š๐ง๐ ๐‡๐š๐ฅ๐ฅ๐จ๐ฐ๐ž๐ž๐ง ๐“๐ซ๐ž๐š๐ญ๐ฌ: ๐“๐ก๐ž ๐—ช๐ข๐ง๐ง๐ข๐ง๐  ๐‚๐จ๐ฆ๐›๐จ! ๐Ÿ†๐ŸŽƒโฃ
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Parents of elite athletes, the Halloween candy dilemma is real when a game's around the corner. โฃ
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But fear not! โฃ
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Here are my 3 game-changing tips for a spooktacular performance:โฃ
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๐Ÿ. ๐๐จ๐ซ๐ญ๐ข๐จ๐ง ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ: ๐Ÿญโฃ
I know I know.โฃ
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Can be easier said than done but on Halloween night, practicing portion control is key. โฃ
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Let your athlete enjoy a few of their favorite treats, but don't go overboard.โฃ
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Refined sugars can increase blood sugar levels, leading to an energy crash and messed up energy reserve for the next day.โฃ
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Also, consuming lots of sugar is believed to cause dehydration or worsen it because when sugar interacts with water in the body cells, it causes the cells to lose more water.โฃ
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Keeping a limit ensures they're not too wired, or sluggish on game day.โฃ
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๐Ÿ. ๐๐š๐ฅ๐š๐ง๐œ๐ž๐ ๐…๐ฎ๐ž๐ฅ: ๐ŸŒโฃ
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The night of Halloween and on game day, focus on your GAMEON timed meals and snacks. Opt for lean proteins, whole grains, and fruits or veggies. โฃ
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Timed properly to give them the sustained energy needed to perform their best, with candy as a fun bonus, not the main event!โฃ
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๐Ÿ‘. ๐“๐ก๐ž ๐‘๐ข๐ ๐ก๐ญ ๐“๐ข๐ฆ๐ข๐ง๐ : โฐโฃ
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I'm not the wicked witch of the west ๐Ÿ˜‰. โฃ
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Enjoy the treats and make candy part of your athlete's post-game celebration. โฃ
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๐๐š๐ข๐ซ ๐ข๐ญ ๐ฐ๐ข๐ญ๐ก some grapes or pretzels or half a PBJ. A good protein or health fat will help slow the blood sugar spike.โฃ
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These tips are simple but more importantly maintain the balance between enjoying Halloween candy and ensuring optimal game-day performance.โฃ
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๐๐จ๐จ!โฃ
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GAMES THIS WEEKEND? โฌ‡๏ธโฌ‡๏ธโฃ๐ŸŽ‰๐ŸŽ‰ ๐Ÿ๐ŸŽ-๐Œ๐ˆ๐๐”๐“๐„ ๐Œ๐„๐€๐‹๐’ ๐…๐Ž๐‘ ๐Ž๐ ๐“๐‡๐„ ๐†๐Ž ๐€๐“๐‡๐‹๐„๐“๐„๐’ ๐ŸŽ‰๐ŸŽ‰โฃโฃโฃโฃโšฝ๏ธ๐Ÿ’โšพ๏ธ๐Ÿ€๐Ÿˆ๐ŸโฃโฃโฃโฃI put these ideas together because ...
10/27/2023

GAMES THIS WEEKEND? โฌ‡๏ธโฌ‡๏ธโฃ
๐ŸŽ‰๐ŸŽ‰ ๐Ÿ๐ŸŽ-๐Œ๐ˆ๐๐”๐“๐„ ๐Œ๐„๐€๐‹๐’ ๐…๐Ž๐‘ ๐Ž๐ ๐“๐‡๐„ ๐†๐Ž ๐€๐“๐‡๐‹๐„๐“๐„๐’ ๐ŸŽ‰๐ŸŽ‰โฃโฃ
โฃโฃ
โšฝ๏ธ๐Ÿ’โšพ๏ธ๐Ÿ€๐Ÿˆ๐Ÿโฃโฃ
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I put these ideas together because I know there are millions of parents like me.โฃโฃ
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Racing home to pull something out of the fridge because you only have a ๐Ÿ‘๐ŸŽ-๐ฆ๐ข๐ง๐ฎ๐ญ๐ž ๐ฐ๐ข๐ง๐๐จ๐ฐ ๐ฎ๐ง๐ญ๐ข๐ฅ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐ฃ๐ฎ๐ฆ๐ฉ ๐ข๐ง ๐ญ๐ก๐ž ๐œ๐š๐ซ and taxi to a practice or a game.โฃโฃ

COMMENT GAMES BELOW and we will send you the link.
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Or maybe you have been caught with a post-game hangry athlete at a sporting event and noticed that only the concession stand full of bubble gum and rotating pizza is available.๐Ÿ˜ณโฃโฃ
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Either are not optimal especially for athletes looking to perform at their best.โฃโฃ
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๐‡๐จ๐ฐ๐ž๐ฏ๐ž๐ซ, ๐ญ๐ก๐ž ๐›๐ข๐  ๐œ๐š๐ฏ๐ž๐š๐ญ ๐ข๐ฌ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ญ๐ข๐ฆ๐ž.โฃโฃ
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To help I have created a list of the quickest and easiest grab-and-go meals {๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ๐˜ง๐˜ข๐˜ด๐˜ต, ๐˜ญ๐˜ถ๐˜ฏ๐˜ค๐˜ฉ, ๐˜ฅ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ด -๐˜ฑ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต-๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต} that are easy to pack and take with you.โฃโฃ
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These portable, nutrient-rich ideas provide an ๐จ๐ฉ๐ญ๐ข๐ฆ๐š๐ฅ ๐œ๐จ๐ฆ๐›๐ข๐ง๐š๐ญ๐ข๐จ๐ง of protein and carbohydrates, as well as vitamins, minerals, and phytonutrients to ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ , ๐ฉ๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ๐š๐ง๐œ๐ž, ๐š๐ง๐ ๐ก๐ž๐š๐ฅ๐ญ๐ก.โฃโฃ
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And yes they are also yummy and kid-approved. โฃโฃ
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LINK TO GRAB THEM BIN BIO .... ENJOY!โฃโฃโฃโฃ
๐๐ฅ๐ž๐š๐ฌ๐ž ๐ฌ๐ก๐š๐ซ๐ž ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ฌ๐ญ with whomever (person or group) you know is ๐Ÿš•๐Ÿš•๐Ÿš• in season and on the go

โ€ฆ

Performance Nutrition
Fuelling athletes
Kids meal ideas

๐Ÿ‹๏ธโ€โ™‚๏ธFuel Your Performance: Optimal Nutrition for Elite Athletes๐Ÿ‹๏ธโ€โ™€๏ธImage: Share a photo of an elite athlete in action,...
09/29/2023

๐Ÿ‹๏ธโ€โ™‚๏ธFuel Your Performance: Optimal Nutrition for Elite Athletes๐Ÿ‹๏ธโ€โ™€๏ธ

Image: Share a photo of an elite athlete in action, such as a sprinter, swimmer, or basketball player.

Caption: Attention elite athletes! Are you looking for that extra edge in your training? ๐Ÿ’ช It's time to rethink your pre-workout nutrition strategy! ๐Ÿฅฆ๐Ÿšซ๐Ÿฅฉ

Contrary to popular belief, consuming protein-heavy meals before practice might not be the best choice for maximizing your performance. ๐Ÿšซ๐Ÿ– Instead, focus on easy-to-digest carbohydrates that provide sustained energy you need to excel. ๐ŸŒฝ๐Ÿ 

Here's why:

๐Ÿ”‹ Quick Energy Boost: Carbohydrates like whole grains, fruits, and starchy vegetables serve as a primary fuel source for high-intensity activities, delivering a quick burst of energy to power through your practice. โšก๏ธ

โฐ Rapid Digestion: Unlike proteins, which require more time and energy to break down, carbohydrates get swiftly absorbed by the body, providing a readily available source of fuel. This means your body can efficiently utilize the energy without weighing you down. ๐Ÿš€

๐Ÿ‘‰ Post-Workout Protein: Instead of focusing on protein before practice, save it for post-workout! Incorporating lean proteins like poultry, fish, or plant-based alternatives helps repair and rebuild muscles after intense physical activity. ๐Ÿ‹๏ธโ€โ™‚๏ธ๐ŸŒฑ

Remember, each athlete's nutritional needs are unique, so experiment with different foods during training to find what works best for you. Consult with a qualified sports nutritionist for personalized guidance! ๐Ÿฅฆ๐Ÿ“š

Fuel your body for success, and let those carbs provide you with the sustained energy you need to reach your peak performance! ๐Ÿ†

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