Summer Sports Camp Fuel

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Just because it's summer doesn't mean the madness stops.  It seems to simply shift to a different routine of crazy as you juggle your own regular work schedule plus your athlete's morning practices, two-a-days, sports camps, and other summer activities, all while making sure you and your young athlete are fueled enough to get you both through the day.  Special attention is needed for young athletes who, depending on their sport, may have gone from a one to two-hour practice before school and / or a 2 to 3 hour practice after school to all-day sports camps consisting of breaks here and there throughout the day, but not much time for rest and recovery and often times out in the heat of the day.

So, let's talk SPORTS CAMP FUEL.  The goal here is to energize and to hydrate.  To provide quick fuel and also provide sustained energy.  "Quick", "totable", "simple" are the criteria for these meals and snacks - items that can be made before bed or assembled quickly in the morning before heading out for the day.

To hopefully make life a bit easier, below, I have compiled a list of snack ideas for camp with a little explanation of why they make great sports snacks.  For more ideas keep up with the blog, which will be featuring healthy fueling snacks throughout the months to come!

QUICK ENERGY WHEN YOUR CAMPER HAS A COOLER

  • Water
  • Smoothies (fluid, antioxidants, and carbohydrate from fruits and water / ice)
  • Fresh fruits (such as: grapes, tangerines, pineapple, watermelon, apple slices)
  • Mini bottles of a sports drink (like Gatorade)

 

QUICK ENERGY WITHOUT A COOLER

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  • Water
  • Pretels or other salty crackers (quick carbohydrates + salt to replace sodium lost in sweat and help retain fluid)
  • Dried fruit (quick carbohydrate + antioxidants + some iron, depending on the dried fruit)
  • Whole grain cereal (low in fat and fiber)
  • Fresh fruit
  • Granola bars (low in fat and fiber)
  • Jam Sandwich on white bread (very quick carbohydrate)

 

LONG-TERM ENERGY WHEN YOU OR YOUR CAMPER HAS A COOLER

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  • String Cheese
  • Turkey & Cheese Pita
  • Turkey & Hummus Wrap
  • Bowl of whole grain cereal with low-fat milk
  • Nonfat Greek yogurt topped with fruit and a little low-fat granola
  • DIY Blackberry Burst yogurt (a Taylored Recipe)
  • Hummus & whole grain crackers (healthy fat, protein, fiber + a little iron)
  • Low-fat milk or chocolate milk (carbohydrate, potassium & protein - great snack to refuel)
  • Smoothies made with milk / yogurt
  • Fig & Cheddar Turkey Sandwich (a Taylored Recipe)
  • Sliced tomato or pineapple & cottage cheese 
  • Pasta salad with sliced cucumbers, tomatoes and Italian dressing
  • Quinoa / rice bowl with bell peppers, avocado, chopped grilled chicken & salsa

 

SUSTAINED ENERGY WITHOUT A COOLER

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  • Peanut butter and banana sandwich
  • Graham crackers with peanut butter topped with strawberry or banana slice
  • homemade trail mix (nuts, whole grain cereal & dried fruit)
  • Hearty whole grain granola bars with at least 6 grams of protein
  • Peanut Butter Banana Oat Bites
  • Popcorn
  • Pre-packaged oatmeal packets (if a microwave will be available)
  • Carrot sticks, sliced cucumbers, bell peppers, baby tomatoes (as a side)

 

SNACKS THAT HYDRATE

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  • Water
  • Nonfat yogurts
  • Nonfat or low-fat cottage cheese
  • Smoothies
  • Fresh or frozen fruit
  • Fresh vegetable slices (such as: carrots, celery, bell peppers, cucumber)
  • Sports drinks
  • Apple sauce
  • Chocolate milk (great recovery drink after a long intense practice)
  • Vegetable juice (such as V8 or tomato juice)

Feel free to comment below with any questions or suggestions of things you do that work for you and your young athlete!

Happy Fueling! 

Taylor