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Turkey Cran-Apple Wrap
Reminiscent of the holidays, this wrap can
work as a lunch or mid-day
recovery meal. It has the ideal combo of
carbs and protein.
Serving: One wrap or sandwich
1 to 2 Tablespoons cranberry sauce
1 wrap or whole-grain roll or 2 slices whole-grain bread
1 oz sliced low-fat cheddar cheese
2 oz turkey breast, sliced
1/4 apple sliced thinly
- Spread the cranberry sauce on the wrap, roll, or slice of bread.
- Add the cheese, turkey breast, and sliced apple.
- Roll up the wrap or add top of roll or second slice of bread.
- If desired, heat briefly in the microwave.
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| FREE Download For Athletes & Coaches |
WINForum's Sports Nutrition Game Plan provides tips and information- like timing your nutrition correctly to improve athletic performance
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4 Tips for Eating After Exercise
"Athletes who give no thought to their nutrition game plan for a full day of activity can cheat themselves of the ability to perform well throughout the day."
-- Nancy Clark, MS, RD, CSSD
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The goal of the post-game/workout meal is to re-fuel the body with carbs and give the muscles protein that they need to repair.
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 Athletes do not need to worry about the exact ratio of carbohydrate to protein so much as making sure to get both nutrients.- It is a common misconception that more protein will yield bigger muscles. Athletes typically get enough protein in their diet without thinking about taking in extra.
- Chocolate milk, chicken and veggie stir fry over rice, eggs and toast with milk and fruit are great examples of "combo" snacks.
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 30 minutes - 2 hours. The muscles will start to rebuild as soon as they are fed something so athletes should eat a snack within the first 30-45 minutes of completing a workout and consume a meal in the hour and a half following that (2 hours after finishing the workout).
* The exception: if the athlete is going to eat a meal in the first 30-45 minutes, there is no need for the snack.
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Back-to-Back Events and Tournament Days
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The goal is for athletes to take in fuel to help them both recover and re-energize
Hydration and carbohydrates are necessary for performing in back-to-back events. Some athletes prefer carbohydrate beverages like Gatorade or other sports drinks that go down easy. Pair the sports drink with a handful of pretzels, crackers, or bites of a sports bar or sandwich.
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| Ideas On How To Feed Athletes |
A-LIST of foods:
Whether coaches, athletes, or parents are selecting the food for game day, here are some good go-to foods that can be bought in both grocery stores and bulk food stores.
- Bagels
- Cereal
- Pretzels
- Raisins
- Bananas
- Juices
- Gatorade
- Yogurt
- Chocolate Milk
TRAVEL BUFFET
Coaches can pre-select an appropriate restaurant and work with them to decide on a buffet menu of performance-boosting foods that are still economical and tasty. Try:
- minestrone soup
- crackers
- spaghetti with tomato sauce
- meatballs on the side
- green beans
- fresh whole-grain rolls
- low-fat milk or chocolate milk
- juice
- frozen yogurt
PACK IT IN A GYM BAG
Each athlete is different so it can be to the student's advantage to pack things he or she performs the best on even when there are scheduled stops. Have them choose shelf-stable options or whole fruits that travel well and do not need refrigeration. Athletes can pack a Ziploc bag with emergency food for their gym bag or backpack just in case.
Adapted from: Nancy Clark's Sports Nutrition Guidebook, 4th edition
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| About Us |
The science-based contents of the Washington Interschollstic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.
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