Athletes can benefit from these helpful snacks

It’s official, ladies and gentlemen: only one month of summer left!

While many of us are trying to get in the last-minute family trips or a couple more days on the boat; some are gearing up for the start of fall sports practices. Football, cheerleading, cross country, and soccer usually start mid-August. As well as programs like AYSO and Pop Warner. After having a couple months of rest and relaxation, young athletes may struggle getting back into physical exertion. Proper pre- and post-nutrition allows athletes to achieve optimal performance in their sport. Of course, dairy plays an integral role in their diet.

While having a full stomach before practice sounds like a good plan, it’s not. It often leads to stomach cramps, nausea and an overall sluggish feeling. This I know from experience! So, a filling snack, packed with protein and carbohydrates would be a better choice. Try a layered fruit parfait pre-practice. You can make these at home (recipe below) or buy them at any local market. Parfaits are a great onthe-go snack for any busy family. Parents, this is a good snack for you too. Quick, easy and nutrient packed to fuel you while keeping up with your young athletes. The carbohydrates are the body’s main source of energy, helping fuel the heart, brain and central nervous system. The protein from the yogurt not only keep them feeling fuller longer but, are an important building block of muscles and bones.

The best post-exercise snack to offer them is low-fat chocolate milk. It has been scientifically shown to refuel exhausted muscles with the right mix of protein and carbs. Chocolate milk has a high-water content that replaces fluids lost in sweat and prevents dehydration. It provides electrolytes like calcium, potassium, magnesium and sodium to help replenish the body. As an added bonus studies show that drinking chocolate milk helps with muscle fatigue and soreness, so it can help you get ready for the next day! It is a nearly perfect workout recovery drink. Many professional and collegiate athletes are using chocolate milk in their post workout.