New Update 2/23/25. See below.
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Health & Nutrition
There's more to being healthy than just working out. Improving your athlete's physical and mental well being will lead to success, not only on the court but in life.
How to help your athlete be their best
Eat Breakfast.
Everyone needs to replace the nutrients they used overnight and re-hydrate. Of particular importance are carbohydrates and protein. Protein helps you feel satiated, carbs provide energy.
Stay Hydrated.
The general rule is to drink two cups of water or sports drink per hour. Even when kids are not active, they should strive to be hydrated. They should urinate 4-5 times per day and urine should be clear and pale.
Get Plenty of Calcium and Iron.
A diet low in calcium can lead to stress fractures and longer recovery times from injury, Essential for getting oxygen to muscles, iron is needed for energy and endurance.
Plan for Lunch.
More than just snacking, a lunch with a balance of carbs, protein, fruits, and vegetables helps replenish what their bodies use to play.
Get a Good Nights Sleep.
It is extremely important for athletes to get the correct amount of sleep. Their bodies need time to recover and reset so that they can continue to play. This is beneficial for cognitive function and improves reaction times.
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Sandwich Pinwheels
Sandwich Pinwheels
These can be made so many different ways and they're quick and easy!
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See some of our favorite recipes from past tournaments...
Energy Bites
Prep Time: 10 minutes
Ingredients
- Oats - 1 cup
- Peanut Butter - 1/3 cup
- Nuts - 1/3 cup
- Hemp Seeds - 1 tbsp
- Chia Seeds - 1 tbsp
- Honey - 1/3 cup
- Salt - 1/4 tsp
- Chocolate Chips - 1/4 cup
- Dried Cherries - 1/2 cup
Instructions
- Pour ingredients into blender. Mix until desired consistency is reached.
- Spoon out about 1 tbsp or dough and roll into a ball, repeat until all dough is used.
Tips
- You can use whatever nut butter you have on hand.
- Oats, nut butter, honey and salt are the only necessary ingredients. You can add or subtract other ingredients.
