Dear Shay,

Practice is 5-9pm -- which makes a normal dinner time impossible. We've been doing a pre-practice snack and dinner on the way home from practice. But it really is so late to eat a meal. Would love some thoughts and guidance on strategies for structuring meals and snacks throughout the day knowing that practice time is what it is (and probably is for so many optional gymnasts!).

𑁋 Meal Prep Mama

Dear Shay,

Is it possible to be too healthy? Shouldn't I be eating some bad foods (like candy and chips) along with all the healthy food to make sure my body can handle it?

𑁋 Gymnast with a Sweet Tooth

Dear Shay,

My older daughter is a Pre-Pro dancer and has a dairy allergy: What are good sources of calcium for young athletes that have a dairy allergy?

𑁋 Dairy Free Queen

Dear Meal Prep Mama,

When it comes to a late practice, you are absolutely right, a normal dinner for a child after 9pm is impossible! For quality meal planning I suggest the following: a complete, pre-workout meal that is rich in complex carbohydrates and protein. This meal should be eaten approximately one hour before practice begins, so for your daughter that’s right around 4pm. Some great examples of pre-workout meals that will help optimize your daughter’s workout by providing blood sugar stabilization include: a full salad with a hard-boiled egg; a hummus plate including fresh vegetables and whole wheat pita; a Greek yogurt parfait with fresh fruit and granola. After practice, it is equally important to get top quality foods in. The best choices to ensure maximum recovery should include fast-acting carbohydrates to replenish depleted glucose stores, followed by foods rich in quality protein and fat to support muscle recovery. Some great examples include: strawberries with pumpkin seeds; a banana with almond butter; a plum followed by a side of quinoa with avocado chunks.

Dear Gymnast with a Sweet Tooth,

I love this question. No, it is not possible to be too healthy, however it is important to have a balanced diet. And what is balanced for you may look a little different than what is considered balanced for a teammate. I like to use an 80-20 rule. If you aim for 80% whole and nutritious foods in your daily diet, eating 20% processed/less healthy foods is fine. When it comes to special treats like candy and chips, please remember that as treats, these should only be eaten occasionally (1-2 times per week or in very small quantity more frequently). The more whole foods you eat, such as fruits, vegetables, beans, grains, and nuts, the less cravings you will have for the more processed alternatives such as breads, cereals, cookies, etc. You got this!

Dear Dairy Free Queen,

Dairy allergies are very common and interestingly, despite popular belief, dairy is not proven to be the best source for strong bones. Our bodies require many nutrients working together for good bone health: magnesium, phosphorus, boron, copper, manganese, zinc, plus the vitamins C, D, K, B6, and folic acid. In addition, we need protein to build collagen, and healthful fats too for Vitamin D absorption and protection against bone-destroying free radicals. The most easily absorbed source of Vitamin D comes from the sun we need 30 minutes or more of sunlight, every day. Some other excellent sources for the nutrients listed above include:

Eat vegetables, especially leafy greens. Aim for five to seven portions daily.

Prepare stocks made either with vegetables and a stick of kombu seaweed or with fish, chicken, or beef bones and a tablespoon of vinegar to help release minerals.

Add sunflower and pumpkin seeds for the minerals and natural fats.

Consume beans and naturally raised animal foods as a protein source.

Opt for butter and oils like extra virgin olive, flaxseed, and unrefined sesame for essential fatty acids.