Lunchbox Essentials.
written by Shay Grogan
Summer is almost here and I know everyone is getting excited for camp! Whether you are preparing for camp or extended practices, it is bound to be intense. In addition to being super hot, this is also the time when gymnasts must build up the strength they need to learn new skills and progress to higher levels. Let’s get ahead of the curve with some tips for feeding your child for growth and success!
☐ Fresh Fruit
For those of you who will be participating in a full day camp, it will be important to replenish your stored glucose first! The best food for that is fruit. In addition to maximizing muscle glycogen (the fuel your body uses to initiate exercise), you will also deliver your body an abundance of essential antioxidants. Cherries, grapes, oranges, apples; take your pick!
☐ A Hard-Boiled Egg
Just one egg packs a nutritional punch. Protein-rich, low in carbs, and higher in fat, eggs are filling, but also light. Plus, they’re high in vitamins and minerals, including some that support energy production and muscle function (like B2, B12, & Choline). If your gymnast does not like eggs hard-boiled, get creative. Try these egg muffins as a way to get the daily egg and veggies into their lunch!
☐ Fresh Veggies
Lunchtime during a camp day is unique because you are not only trying to replenish your body after hours of exercise, but you are also preparing to head back into the gym for hours more. Veggies are super important because they help to provide light and long-lasting energy, while also providing the key vitamins for recovery. Pack a small salad, chopped carrots, celery, and red peppers, or try these delicious Spinach-and-kale-bites!
So many choices. Pick what your child likes best!
☐ A Healthy Carbohydrate-Rich Main Course
This is lower on the priority list, but certainly important because kids get so hungry during a camp day and usually eat more than you expect. We want to be mindful of keeping this course light in order to avoid lethargy, cramps, or digestion discomfort. Some quality choices are a brown rice stir-fry, basic quinoa with chunks of green and yellow squash, or beef-carnitas-tacos. A simple turkey sandwich on whole wheat bread will work as well.
☐ A Small Snack
If your daughter is anything like mine, I know she will be thrilled to have a treat included in her lunchbox. Here are some yummy but also health-conscious treats for your gymnast to look forward to.
Rice Crispy Treats
A quality lunch is imperative to gaining the most out of your gymnast’s daily training. Be sure to pack choices that they will enjoy while also sharing the benefits behind these choices and how eating well will support their gymnastics goals.
Have a great summer!