With many sports practices and games starting right after a long school day, it’s important for athletes to fuel properly throughout the day to keep energy levels steady. Whether it’s a low intensity recovery day or a high intense training day, eating an adequate lunch fuels afterschool play and performance. Proper fueling involves the right balance of nutrients, fluid and electrolytes, and gaining awareness of body and hunger cues, which can be supported by planning complete meals and snacks that are simple yet nutritious.

Performance nutrition tips for athletes

Before you start packing your lunch, it’s important to understand the elements of a high-performance lunch, why specific food groups are prioritized and how much of each to eat.

Stack your plate with a protein, carbohydrate and fat

Each lunch should include protein, carbohydrates and healthy fats, regardless of the activity.  A palm size portion of protein, such as lean beef chicken or beans, is recommended. Some school lunches may not have enough protein, so adding a side of low-fat milk, jerky or a protein bar can boost the portion of protein.

It’s common to hear that carbohydrates are “bad” and that they should be limited or avoided; however, carbohydrates are essential for athletes. Carbohydrates fuel the brain and provide consistent energy for muscles to perform their best. Carbohydrates are found in foods like grains and starches like bread, rice, pasta, potatoes, beans, legumes and fruits.

Additionally, healthy fats play a role in protecting the brain, lubricating joints, supporting ligaments and fighting inflammation. Try incorporating nuts (like almonds or walnuts), seeds (like sunflower seeds or chia seeds), avocado, olives or salmon for some healthy fats.

Add some color

Eating all colors of the rainbow guarantees a greater balance of vitamin and mineral intake. The more colorful fruits and vegetables you eat, the more performance gains you will see through increased speed, strength and power. If you want to eat for optimal performance and recovery, include fruit and veggies at lunch every day.

Fuel with fluids

We lose water from our bodies when we sweat, use the bathroom, while sleeping and even just breathing. To stay hydrated, replenish fluids with water, low-fat milk or 100% fruit juice during lunch. While soda and energy drinks may be easily accessible and sound like the boost of energy an athlete needs, the caffeine and high sugar content can cause dehydration, sleep disruptions, heart palpitations and rapid energy crashes. Sports drinks are recommended during practices and competitions, and specifically for activities that last longer than one hour.

Adjust portions to your training

Throughout the year, your training intensity, hours of practice and number of competitions may vary. That means your food intake will need to shift to support your training load. When you are training more, you need more food than you do in the off-season. The guidance and plates below outline different types of training days, and which lunch an athlete may need for each type of play. It's important to look ahead and listen to your body to pack an extra snack if lunch time is far from an activity.

“A” plate or light training

Load your plates like this if you know your workout for the day will be easier than usual or if the sport you play generally requires less energy.

• ¼ Whole grains (such as pasta, rice, potatoes, cereals, breads and legumes)
• ¼ Lean protein (such as meat and poultry, fish, eggs, low-fat dairy, soy, beans and legumes)
• ½ Fruits and veggies (such as raw or cooked veggies, fresh fruits or veggie soups)
• 1 teaspoon of fats (such as nuts and butters, avocado, oils, seeds, spreads like mayo or cream cheese, and high-fat dairy products)
• Drinks: Water, milk or diluted juice
• Flavor ideas: Salt and pepper, herbs, spices, vinegar, salsa, ketchup and mustard

“B” plate or moderate training

Load your plates like this if you plan to train twice in one day and at least one of the workouts will be endurance or strength. If your exercise is easier than this, adjust down to the light training meals. If your workout is harder than this, adjust up to the intense training meals.

• ¼ Lean protein (such as meat and poultry, fish, eggs, low-fat dairy, soy, beans and legumes)
• Equal parts veggies (such as raw or cooked veggies or veggie soups) and whole grains (such as pasta, rice, potatoes, cereals, breads and legumes)
• 1 tablespoon of fats (such as nuts and butters, avocado, oils, seeds, spreads like mayo or cream cheese and high-fat dairy products)
• Add in fruit on the side (such as fresh fruit, stewed or dried)
• Drinks: Water, milk or diluted juice
• Flavor ideas: Salt and pepper, herbs, spices, vinegar, salsa, ketchup and mustard

“C” plate or intense training/game day

Load your plates like this if you plan to have at least two intense workouts for the day or if it’s the day of your game, race or competition.

• ¼ Lean protein (such as meat and poultry, fish, eggs, low-fat dairy, soy, beans and legumes)
• ¼ Veggies (such as raw or cooked veggies, or veggie soups)
• ½ Fruit and whole grains (such as pasta, rice, potatoes, cereals, breads and legumes)
• 2 tablespoons of fats (such as nuts and butters, avocado, oils, seeds, spreads like mayo or cream cheese and high-fat dairy products)
• Drinks: Water, milk or diluted juice
• Flavor ideas: Salt and pepper, herbs, spices, vinegar, salsa, ketchup and mustard

Listen to your body

Each athlete knows their body best. And when learning to fuel competition or to sustain hard practices, they may need more food to keep going or to adjust nutrients to keep full. There’s nothing wrong with needing an extra snack before practice or even saving food for later if your body is full.

“Our bodies are always communicating with us and with increased distractions from school, sports, friends and social media, we can easily learn to ignore our body and its needs,” says sports dietitian Tina Lam, RD. “However, like any skill athletes practice and master for their sport, learning to tune into our body's internal signals is an important lifelong skill that helps us understand what we need physically and mentally to feel and perform our best.”

Lunch recipes for active athletes

Thinking ahead and prepping lunches for school can make a difference in performance. Try adding these ideas to your rotation.

Sandwiches

• Main:Peanut butter and jelly sandwich on whole-wheat bread with natural peanut butter
  Side: Greek yogurt and an apple
  Drink: Milk or water
• Main:Turkey sandwich on whole-wheat bread with cheese, mustard or mayo
  Side: Cherry tomatoes and pretzels
  Drink: Milk or water
• Main:Tuna salad sandwich on whole-wheat bread
  Side: Chips and mixed berries
  Drink: Milk or water

Wraps

• Main:Chicken Caesar wrap with baked or rotisserie chicken (remove the skin), romaine lettuce, parmesan cheese and Caesar dressing mixed in a large whole wheat tortilla.
  Side: Canned peaches in juice
  Drink: Milk or water
• Main:Hummus wrap with hummus, a handful of spinach, feta cheese and diced tomatoes in a large whole wheat tortilla
  Side: Greek yogurt and a pear
  Drink: Milk or water
• Main:Peanut butter and banana wrap with natural peanut butter, a banana and a drizzle of honey wrapped in a large whole wheat tortilla
  Side: Sliced cucumber and whole-grain crackers
  Drink: Milk or water

Bowls

These types of lunches may need extra time for prep.

• Main: Southwest bowl with brown rice, canned black beans, canned or frozen yellow corn, canned or fresh diced tomatoes, avocado or guacamole, salsa and cheese to taste; meat protein optional; eat hot or cold
  Drink: Milk or water
• Main: Buddha bowl with quinoa, diced carrots, diced cucumber, diced tomato, crunchy chickpeas and sunflower seeds with avocado on top; meat protein optional; eat hot or cold
  Drink: Milk or water
• Main: Smoothie bowl with vanilla Greek yogurt, sliced strawberries, sliced banana, pepitas (pumpkin seeds) or almonds; top with granola
  Drink: Milk or water

Bento boxes

• Main:Salmon and bagel box with smoked salmon on a bagel with cream cheese
  Side: Cherry tomatoes or an apple
  Drink: Milk or water
• Main: Explorer box with natural lean jerky (such as beef, turkey or chicken)
  Side: Whole-grain goldfish and a nut or dried fruit trail mix
  Drink: Milk or water
• Main: Sweet and yummy box with Greek yogurt, diced frozen pineapple and a crunchy granola bar
  Side: String or sliced cheese
  Drink: Milk or water