keep Them Fueled-Up

As a Professional Athletic Trainer the mistake I see made the most is that the nutritional components of an aspiring athlete are not a priority often enough.

Kids need calories from Carbohydrates and Protein in the morning  to be able to function to well during the day and
here are some of my easy “meal” suggestion for your athlete.

Breakfast :
1) 3 egg omelet with a few veggies and cheese. Flax bread and some fruit.
2) Oatmeal( non packaged ) with apple and banana. Brown toast with lots of peanut butter (natural . Milk
Snack:
1) Nuts mixed with dried fruit.1 large Donair style sandwich.
2) Yogurt mixed with nuts. 1 large tuna sandwich.
Lunch:
1) Sandwich Ham and lettuce, cheese and avocado. Water
2) Left over 3 pieces chicken with small green salad pre – made.   Potato with Sour Cream. Juice.

After lunch snack:
1)Beef stew .  Water. 1 Pear
2) Peppers with cheese and crackers. Water
Supper:
1) Fish and brown rice with Spinach salad and Veggies.  Green tea. Fruit salad.
2) Chicken salad ( green ) with Avocados and sweet potatoes. Apple pie.

I hope these meal suggestion work for you up and coming athlete.
6 smaller meals a day are recommended.

Mark O’Neill and Shelley Donald are both Registered Personal Trainers.

Email: info@oneillconditioning.com

Web:   www.oneillconditioning.com