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HPRC Fitness Arena: Nutrition
You missed a meal and plan to exercise soon or your next meal is hours away, but your stomach is rumbling – what can you do? One way to fill your nutritional gaps is with nutrient-packed snacks.
Nutrient-packed snacks should consist of both “plants” and protein. Plants—such as fruit, vegetables, and whole grains—contribute carbohydrates, vitamins, and minerals. Protein—including low-fat dairy, lean meats, nuts, and seeds—contribute to muscle building and repair. Here are some simple snack ideas to have on hand during your workday, at the gym, and during missions to keep you at the top of your game, both mentally and physically:
- Apple or pear with 2 tbsp of natural peanut butter or almond butter
- Homemade trail mix –2 tbsp of dried fruit (any kind) mixed with a handful of nuts or seeds (any kind)
- Whole-grain crackers with 1 oz of cheese
- Whole-grain English muffin with 2 slices of turkey
- Slice peaches or plums, add to 1 cup of cottage cheese or plain Greek yogurt, sprinkled with cinnamon
- Cut-up veggies like carrots, cucumbers, bell peppers, and sugar snap peas; dip in hummus or bean dip
Low glucose (blood sugar) from lack of food can affect memory, learning, and attention. In addition, inadequate fuel can slow down your physical performance and your ability to recover from injuries, strenuous exercise, or difficult missions. Snacking can be a great way to fuel your body between meals and provide extra nutrition if you’re highly active.
But don’t forget to look at your portion sizes! Remember, this is a snack, not a meal. Snacking when you’re not truly hungry or large portion sizes can result in weight gain. Learn more about stocking your snack drawer.
Fall sports preparations are under way for many teen athletes, making it important for them to know what and when to eat and drink to be on top of their game. Two-a-days, strength-training programs, speed training—it sounds like the workout schedule of a professional athlete, but these are often components of teen athletes’ training for sports. Fueling the Adolescent Athlete contains valuable information on how they can fuel their bodies before, during, and after practice.
Fueling comes in two forms: what teen athletes eat to fuel up and what they drink to help stay hydrated. Eating nutrient-packed meals and snacks before, after, and even during practices and games is essential for optimal performance. The right balance of carbohydrates and protein work together to fuel and build muscles.
Staying hydrated goes hand in hand with peak performance. It can be difficult for adolescent athletes to stay hydrated in heat and humidity, but drinking regularly and keeping an eye on their urine color can be helpful.
For more adolescent and family nutrition information, check out HPRC's Family Nutrition section.
Carbohydrates are essential fuel for muscles and provide a source of quick energy. But is it true that eating extra carbs before an athletic event or mission will improve your performance? Carbs becomes especially important when you put your body to test during athletic competitions and events. If your body’s available carbs run out, fatigue sets in and you can “hit the wall.” To avoid this, many athletes load up on extra carbs such as bread, pasta, and rice. Read more about the concept behind carb loading and how it can affect your performance.
Getting the right nutrients at the right time can give you the edge you need when it comes to performance. Are you drinking the right kind of beverage to keep you hydrated? Do you know what to eat after a workout to optimize your recovery? Find answers to these questions and more in HPRC’s FAQS: Fueling for Performance.
And while you’re there, be sure to check out our other Nutrition FAQs for more answers to common questions we’ve received about nutrition.
It’s the peak of summer, which means barbeques, picnics, and other food-filled events. But especially in summer’s heat, don’t forget about food safety, or it might just spoil your fun. Let the good times roll this summer with these food safety tips:
- Wash your hands. Washing your hands often is one of the best ways to prevent the spread of bacteria. Remember to use warm water and soap, and wash your hands for at least 20 seconds.
- Marinate meat safely. Marinate your food in the refrigerator, and keep it there until you’re ready to cook it. If you want to use the marinade as a sauce, set aside a portion before adding your raw meat or poultry, and don’t reuse marinade.
- Cook food thoroughly.Use a thermometer to ensure your food is cooked to the right minimum internal temperature:
- Steaks and pork—145°F
- Hamburgers and sausages—160°F
- Keep cold food cold. Don’t let your cold dishes sit out on a counter for more than 2 hours, or one hour outdoors when temperature is above 90°F. Otherwise, keep it chilled at 40°F or less in a cooler or place directly on ice.
Always remember: “When in doubt, throw it out.” A foodborne illness is not worth the risk. For more information on food safety during the summer, visit “Summer and Vacations” at Foodsafety.gov.
Children and teens are vulnerable to hunger and poor nutrition, especially during the summer months when school is out. This can lead to lower academic performance once school begins again. Poor nutrition also makes kids more prone to illness and other health issues.
The U.S. Department of Agriculture (USDA) aims to fill this nutrition gap by providing summer meals for children up to age 18. What’s more, it’s free, and children don’t have to enroll to be eligible. They just have to show up and enjoy a healthy meal. (In fact, more than one meal may be available.)
Summer meal sites are located in many communities across the country at places such as schools, community centers, libraries, parks, playgrounds, and faith-based centers. To find a summer meal site in your community, check out USDA’s Summer Meal Site Finder.
Granola bars are great for a quick, convenient snack, but some are more like candy bars in disguise. They can be high in sugar, fat, and calories. There are plenty of healthy variations of granola bars, though. You just have to know what to look for. Next time you’re in a store or in the commissary, compare Nutrition Facts labels and follow these tips:
- Look for a granola bar that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories. This will help you stay full longer while keeping your nutrition in check.
- Find a granola bar with less than 10 grams of sugar. Most of it is added sugar. And watch out for hidden sources of sugar such as brown rice syrup and honey.
- When it comes to ingredients, look for ones you recognize or can pronounce. Remember, a granola bar with fewer ingredients is often better.
For information on how to read Nutrition Facts labels, check out this guide from the Food and Drug Administration.
Sports drinks that contain electrolytes and carbohydrates can be essential to performance by replenishing what is lost during activity, mostly through sweat. For activities less than 60 minutes, water is the best drink to replace lost fluids. If your exercise session or mission exceeds 60 minutes, then sports drinks can be helpful. Follow HPRC’s guidelines for maintaining important nutrients such as fluid, carbohydrates, sodium, and potassium during activity to keep well hydrated and on top of your game. Read more here.
Need a great post-workout beverage? Try drinking a glass of chocolate milk within 45 minutes after exercise to replenish glycogen stores and repair muscles.
Why chocolate milk? One 8-ounce glass of chocolate milk provides about 200 calories and the right ratio of carbohydrate to protein. It also provides electrolytes such as potassium and sodium, along with essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form. And even better, it’s inexpensive, readily available, and tastes good! But be sure to choose heart-healthy low-fat versions.
For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative (but note that almond, cashew, and rice milk are not as high in protein).
How do you tell the good from the bad online? The Internet can be a great resource when you want to learn about a health condition or nutrition topic. But some websites provide nutrition-related information backed by sound research, while others base their information on myths and half-truths. HPRC offers some tips on what to avoid and what to look for instead to help you find accurate health and nutrition information on the Internet. Read more here.