Nutrition for you & your track star!

We are two weeks into track practice in our midwest small city. For the next couple of months our three oldest kids will stay after school each day to practice. Before long they'll start traveling to meets that will keep them busy through the entire afternoon and most of the evening. But for now - they come home HUNGRY! Fortunately, that means I have a few extra helpers willing to pitch in on the dinner prep. Unfortunately, I realize time is ticking and the pressure is on to get in the nutrition I know they need! Track and field events are primarily sprints and rely on anaerobic pathways for energy. Especially on meet days, their bodies will appreciate some quick and easy-to-digest carb sources to meet the demands of all-out efforts. But let's not forget that focusing on good nutrition needs to be consistent - not just a "game day" decision. In our home, it seems that with the start of each new sport season comes a new schedule. The good news is that new habits pair very well with a new schedule. Here are 3 new habits for you and your track star to adopt together. 1st: Begin the day with a BALANCED breakfast - even if it's small, something is better than nothing! For those that enjoy breakfast, make it a full meal with scrambled eggs, a piece of lightly buttered toast, and a side of berries. For those of you that aren't "breakfast people", keep it on the light side with a cheese stick and piece of fruit. The key here is getting in a some protein, a little fat, and carbohydrates! 2nd: Focus on staying hydrated throughout the day. A fluid loss of even just 2% of your body weight is enough to affect athletic and mental performance - and it can happen quicker than you think! Start your day with a glass of water, then establish a few more key moments in which you could get a cup or two of water in. As the days begin to warm up and you notice increased sweating, adding a sports drink with electrolytes can help your body to stay in balance. 3rd: Plan ahead and pack quality food before practices and track meets. Parents - this is an important one for you, too, especially on those long afternoons and evenings traveling to away meets. If it's likely you'll be away from home during your typical dinner hour, plan ahead and pack something nutritious for both your track star and yourself! Peanut butter and jelly sandwiches; cut veggies and fruit; dry cereals; cheese and crackers; beef jerky and lightly salted nuts are all excellent options that will provide more nutrition and energy than stopping by the snack bar on a whim. As parents, we are eager to do all we can to help our kids succeed. Unfortunately that often leads to sacrificing the better choices for ourselves. Not only are the kids watching, but they also need healthy parents that are able to do the parenting jobs with energy and clear minds. So let's build healthy habits with our kids and set the entire family up for success!