[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2017\/11\/fueling-for-practice-and-game-day\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2017\/11\/fueling-for-practice-and-game-day\/","headline":"After School Special: Fueling for Practice and Game Day","name":"After School Special: Fueling for Practice and Game Day","description":"Here are three key tips from sports dietitian, Jeff Lucchino, MS, RDN, CSSD, for making your school day and after school practice fuel the best it's ever been.\r\n\r\n","datePublished":"2017-11-13","dateModified":"2023-04-17","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/10\/112017BLG_ATHLETENUTRITION.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/10\/112017BLG_ATHLETENUTRITION.jpg","height":327,"width":754},"url":"https:\/\/share-dev.upmc.com\/2017\/11\/fueling-for-practice-and-game-day\/","about":["New Here","Nutrition","Sports Medicine"],"wordCount":437,"keywords":["back to school","healthy eating","Nutrition","sports medicine","tips for athletes"],"articleBody":"Going back to school doesn\u2019t have to mean going back to poor eating habits like skipping breakfast and chowing down on junk food after school. Eating a healthy, balanced diet every day is important, especially for student-athletes.Here are three key tips for making good food choices to fuel your school day and after-school practices.To make an appointment or learn more about our nutrition services, visit\u00a0UPMCSportsMedicine.com.Breakfast for AthletesBreakfast is a critical meal. Because athletes typically sleep for six to 10 hours a night, they wake up needing quality fuel for their muscles.Skipping breakfast deprives your muscles of fuel, which results in a drop in concentration, energy, and stamina as the day goes on. To avoid skipping breakfast, prep your breakfast the night before.RELATED: Avocado Toast Recipe for a Healthy BreakfastBreakfast RecommendationsOvernight oats: Combine 1\/2 cup of quick oats, 6 ounces of Greek yogurt, and fruit in a glass jar, plastic container, or bowl. Refrigerate overnight.Peanut butter and jelly sandwich: Use whole wheat bread, make this classic sandwich the night before, and store in the refrigerator. Add a single-serving fruit cup to complete the meal.Protein Plate: Pack on the protein with apple slices with peanut butter, two to three hard-boiled eggs, and a cup of Greek yogurt.Healthy Lunch OptionsIt\u2019s ideal for any athlete to pack a healthy, balanced lunch each day. However, most school cafeterias offer enough choices to create a solid well-balanced lunch. Here are three food items to look for in your school cafeteria:Sandwich station: Sandwiches might not be the ideal lunch, but they provide a well-rounded meal consisting of protein (turkey is a good source), whole grains (choose whole wheat bread), calcium (cheese), and micro-nutrients (lettuce, tomato).Fruit stand: Fruit is a healthy side to balance out your meal. Many schools offer fresh fruit or single-serve fruit cups.Milk: If you lack protein and vitamin D in your meal, low-fat milk is an excellent option.After School or Pre-Practice SnacksMany student-athletes go straight to practice at the end of their school day. Healthy snacking before practice gives your body the energy it needs to perform well.Planning and packing a nutritious pre-practice snack should be part of your daily routine. Snacks should be nonperishable, appealing, and easy to carry. Here are five snack suggestions for athletes to enjoy before practice:Whole wheat crackers with peanut butterTrail mix containing nuts, seeds, and dried fruitPeanut butter and jelly sandwichesGranola barsShelf-stable pouches of yogurt or applesauceTo make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2017","item":"https:\/\/share-dev.upmc.com\/2017\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"11","item":"https:\/\/share-dev.upmc.com\/2017\/\/11\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"After School Special: Fueling for Practice and Game Day","item":"https:\/\/share-dev.upmc.com\/2017\/11\/fueling-for-practice-and-game-day\/#breadcrumbitem"}]}]