As schools are getting back in session, and fall sports begin, fueling your student athlete properly will get them off to a great start! Providing proper hydration and nutrition to support their growth, performance, and health is crucial.

Athletes should aim to eat a meal or snack every 3-4 hours. Meals should consist of 3 or more food groups and snacks, 2 or more. Timing and balance is key! While the needs of your athlete will vary by their age and activity, here are some general guidelines to follow.

Hydrate! Always carry a water bottle. As a general rule, we need to consume half our body weight, in ounces of fluids per day, plus whatever fluids are lost in their sport.

3-4 hours before exercise/competition, eat a balanced meal with around ½ the plate in carbohydrates, ¼ in protein, ¼ in fruits and vegetables.
1 hour before exercise/competition consume a snack high in carbohydrates and moderate in protein and fat (ex. Peanut Butter and Jelly Sandwich, low fat yogurt with granola, trail mix).
5-10 minutes before exercise/competition have a liquid or small snack that is easily digested (ie. sports drink (not sugar free), fruit snack, energy gel with 8 ounces of water)
During exercise, drink water or a sports drink every 15-20 minutes to stay ahead of hydration.
Post-Exercise: within an hour, aim for a high protein and carbohydrate snack and replenish lost fluids. Sports drinks are a good way to replenish both carbohydrates and electrolytes. And don’t forget to have a meal of 3 food groups or more when you get home!

Use caution when choosing vitamin supplements. Supplements are not regulated by the FDA and should be evaluated by a Dietitian prior to consuming. Lemond Nutrition has experts in the field of Sports Nutrition and for a more detailed assessment for your Athlete’s individual needs.. Contact us us at info@lemondnutrition.com or visit our website to schedule an appointment lemondnutrition.com. We accept most insurances and offer in-person and on-line appointments in 20 different states.