Play With Your Food
by Susan Kitchen
As a young, active triathlete, it’s important to have a balanced diet with foods that contain a variety of vitamins and minerals. Food is your fuel, and eating before and after physical activity will help you maintain energy, avoid feeling sluggish and prevent GI distress (or an upset stomach).
Here are nine fun, healthy pre- and post-workout snacks you can make yourself or with your team.
Fuel up: Pre-Workout Snacks
Eat easy-to-digest foods and drink 12 to 20 ounces of water 60 to 90 minutes before a workout. Make time for water breaks every 15 minutes during a training session. If you’re active for more than 90 minutes, include a low-sugar sports drink to help maintain hydration.
Peanut Butter Apple Krispies
Note: Ask an adult to help you slice the apple.
Ingredients
1 medium apple
2 teaspoons nut butter of your choice
Handful of Rice Krispies
Directions
1. Wash and core the apple.
2. Slice the apple to your desired thickness.
3. Spread your favorite nut butter on top of the sliced apple.
4. Sprinkle Rice Krispies cereal on top of the nut butter, and enjoy!
Frozen Banana Kabob
Ingredients
1 medium ripe banana
2 teaspoons natural peanut butter or almond butter
Saran Wrap
Directions
1. Split the banana lengthwise into two halves. Spread one half with the peanut butter.
2. Sandwich the two banana halves together and wrap the entire banana in plastic wrap. Freeze until solid, at least 4 hours.
Sprinkled Applesauce
Ingredients
4 ounces unsweetened applesauce
Sprinkles
Directions
1. Open small pre-packaged applesauce cup.
2. Decorate with sprinkles of your choice.
Frozen Sports Drink Cubes
Ingredients
Ice tray
12 ounces sports drink or fruit juice
Directions
Pour drink in ice tray. Place in freezer for 4 hours. When ready, put in sports bottle along with same drink.
Frozen Grapes
Ingredients
18-20 red seedless grapes
Directions
Place washed and drained seedless grapes in freezer protected bowl. Freeze up to 4 hours.
Trail Mix
IngredientsCheerios
Mini pretzels
Raisins, cran-raisins or any dried fruit
Nuts (optional)
Mini marshmallows
M&M’s or mini chocolate chips (optional)
Directions
Take handfuls of each desired ingredient and place in zip-close bag. Shake to mix.
Recover: Post-Workout Snacks
Immediately following activity, drink water, diluted fruit juice or sports drink to prevent dehydration. To restock energy stores, follow the same nutrition guidelines for pre-workout snacks while including more protein and fat.
Yogurt with Homemade Granola
Yogurt with Homemade Granola
Note: Ask an adult to help with the oven.
Ingredients
1 low-fat yogurt serving (4-5.3 ounces)
1/4 cup granola
Granola Ingredients
2 cups uncooked oatmeal
2 tablespoons brown sugar
1/4 teaspoon salt
1/4 cup maple syrup
3 tablespoons unflavored oil (canola oil)
1 tablespoon water
1/2 cup pecans (optional)
Directions
1. Heat oven to 275 degrees F.
2. In medium bowl, mix oatmeal, brown sugar, salt and nuts.
3. In a small microwavable cup, mix maple syrup, oil and water.
4. Heat the wet ingredients in microwave for 20-30 seconds, just until warm.
5. Slowly pour over dry ingredients while stirring until all is evenly moist.
6. Spray large cookie sheet with non-stick spray.
7. Pour granola mix evenly on cookie sheet.
8. Bake 45 minutes at 275 degrees.
9. Let sit for 5-10 minutes until cooled on cookie sheet.
10. Store in airtight container at room temperature up to two weeks.
Mini Turkey and Cheese Bites
Note: For non-meat eaters, cheese with crackers is a great substitute.
Ingredients
1-2 ounces turkey (or meat/protein of your choice)
1 ounce cheese
3-4 crackers
Directions
Cut meat and cheese in small squares, place on top of cracker for an open-faced cracker sandwich.
Chocolate Milk
8-16 ounces low-fat chocolate milk
Thanks to our young athletes and chefs Jay B., Kenan K. and Karsen K. for helping with the photo shoot!