School’s back in and so are after-school practices for young athletes.

I hear from parents at the start of every school year looking for a nutrition plan to support their athlete.

Pre-fueling for practices and games after school is especially important to help them perform at their best, so it’s one of the top questions I get asked about.

After school events can be tricky if they’re not going home before practice, and what’s needed is energizing food that is portable, quick and easy. For the optimal time-release of energy, they also need a snack that’s high in carbohydrates, with a little bit of protein or fat. Too much protein or fat will slow down their digestion, which can lower their energy.

So what should they eat?

Watch this video for my examples of what food your young athlete can take to school with them to eat before practice. Plus, I provide suggestions for how to combine them depending on the duration and intensity of their training.

As mentioned in the video, click here for the Apple Sauce Muffin recipe. *Note – I substitute some ingredients that are listed in this recipe, as a healthier alternative:

• I use coconut oil or grass-fed butter instead of regular butter.
• Turbinado sugar or raw sugar provides more minerals than regular white sugar.
• I use Premium Gold gluten-free flour, but whole wheat flour is fine for anyone who is not gluten-sensitive.
• I don’t dip the muffins in butter as the recipe suggests. Instead, you can sprinkle a little sugar on top as soon as they come out of the oven.

Need help with establishing the right sports nutrition plan for your young athlete? Contact me any time to schedule a free 15-minute consultation, so we can discuss your particular situation and goals.

What’s the fastest way to boost your performance without supplements? Learn how to get the energy you need to be stronger and healthier with my free Fuel Your Workout Cheatbook!

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