Parents: Feeding your Growing Athlete is Not as Expensive as you Think
Your kid is now heavily involved in sports, they’re gaining inches by the day, and leftovers have become nonexistent in your refrigerator. While most parents are eager to support their kids’ athletic pursuits, many parents also feel overwhelmed with the expenses and time commitment of simply feeding their growing athlete. On average, active teenage boys need around 2600 to 3200 calories a day, while active teenage girls need around 2200 to 2400 calories a day. For those who are involved in extra training sessions or multisport athletes, energy needs could be even higher. This might look like four meals of 650 calories each day, for example. How are parents expected to keep up with these energy demands?
To begin, it truly is important to help your active kids meet their daily nutrient requirements. Of course parents don’t want their kids to go hungry, but there are additional concerns with adolescent athletes who under-fuel. Underfueling increases the risk of injuries, since the body will pull energy stores from bones and muscles, making them weaker and less able to withstand athletic demands. RED-S, or Relative Energy Deficiency in Sport, is also a result of low energy availability. RED-S describes a syndrome of poor health and declining athletic performance due to athletes not fueling enough with food to meet their energy needs. This can result in impaired bone health, decreased immunity, lowered metabolism, disrupted reproductive health, and more.
Many parents turn to fast foods as a way to satisfy their kid’s hunger in a quick and convenient manner; however, not only is this not the most nutrient-dense option, it also can become quite expensive. Yet the idea of becoming an industrial kitchen in order to prepare bulk meals on the daily is also unappealing.
Instead, here are 10 meal options that are easy on the budget, simple to prepare, and nutritious for your growing athlete. Each meal provides about 650 calories.
Peanut Butter Sandwich with an Apple
Peanut butter is full of nutrients that are extremely beneficial for athletes, including protein, healthy monounsaturated fats, and fiber. Spread 3 tablespoons of peanut butter between two slices of hearty whole wheat bread and add a large apple on the side, and there’s one 650 calorie meal for your athlete.
Whole Grain Cereal with Milk, Walnuts and Banana
Cereals are a great source of carbohydrates, which are necessary to fuel-up an athlete’s muscles. Whole grain varieties provide B-vitamins and fiber, which are lost in other more processed cereals. Aim for cereals with lower amounts of added sugar per serving. Whatsmore, studies are showing that dairy fat is actually quite beneficial, so no need to shy away from 2% or whole milk varieties! 2 cups of cereal with 1 ½ cups of whole milk, topped with ½ oz walnuts and ½ banana gets you to your 650 calorie meal goal!
Greek Yogurt with Granola and Berries
Greek yogurt is an excellent source of protein, which is necessary to repair and rebuild muscles in athletes. Just 1 cup of Greek yogurt provides as much protein as 4 ounces of chicken! Top 1 cup of full fat Greek yogurt with ¾ cup granola and ½ cup of berries to meet the 650 calorie goal.
Oatmeal with Slivered Almonds, Peaches and Cream
Oats are complex carbohydrates that provide athletes with sustained energy (meaning they will be full longer!). Even better, oats are a grain that naturally provide some protein, which is beneficial for growing athletes. Cook 1 cup of rolled oats in 2 cups of whole milk, and top with slivered almonds for a crunch and sliced peaches (either fresh, frozen or canned is fine!).
Scrambled Cheesy Eggs wrapped in a Tortilla with Veggies
Eggs are both cheap and nutritious, making them a great option for adolescent athletes. In fact, egg yolks are one of the few sources of choline in the diet, which plays an important role in brain development, so don’t skip out on the egg yolks! Scramble 3 eggs with ¼ cup of shredded cheese, then wrap it in a large tortilla with some veggies like diced potatoes, tomatoes, bell peppers, and spinach. Life hack: many veggies can be bought frozen and pre-cut for convenience at a reasonable price.
Tuna Pasta Salad
For adolescents who like fish, tuna is an excellent choice for a low cost meal that is packed with beneficial nutrients. Tuna provides omega-3 fats that reduce inflammation, which is especially important for athletes who have muscle inflammation after workouts. Whatsmore, just 1 can of tuna provides more than 30 grams of protein! Mix together 1 can of tuna with 2 tablespoons of mayonnaise, ½ cup of frozen peas, ¼ cup chopped red onion, and ¼ cup chopped celery. Stir-into 2 cups of cooked pasta.
Bean Soup with Crusty Bread
Dry beans are incredibly inexpensive while also providing a dense source of complex carbohydrates, fiber, and protein. Find any bean soup recipe to throw in the crock pot or Instant Pot for a hearty meal that will provide leftovers. Add-ins of veggies and meats are always welcome. Top with some cheese for added calcium, which helps an athlete’s bones stay strong, and add a side of crusty sourdough bread for additional carbohydrates to fuel-up muscles. Examples include Navy Bean Soup, Ham Bean Soup, Split Pea and Ham Soup, Tuscan White Bean Soup, Beef and Bean Chili, or White Chicken Chili. On average, try 3 cups of bean soup topped with 1 oz shredded cheese and a good chunk of crusty bread spread with butter or dipped in olive oil for a good 650 calorie meal.
Loaded Baked Potato
Despite contrary belief, white potatoes are a nutrient-rich, healthy food. With the skin-on, russet potatoes offer a great source of complex carbohydrates with fiber, vitamin C, potassium, and even some protein. Potassium is incredibly important for athletes, as it helps with muscle contraction. Even better, russet potatoes are an inexpensive option for providing your athlete with a satiating meal. Bake potatoes, slice them down the center, then top them with plenty of nutritious foods. Try cottage cheese (a very high protein food) with roasted tomatoes, diced ham and broccoli with cheddar cheese, avocado and salsa with shredded cheese and canned chicken, leftover pasta meat sauce, leftover chili, leftover taco meat with salsa and guacamole, or simply replace sour cream with Greek yogurt for a high protein topping to a classic baked potato. One extra large baked potato is about 280 calories, so if they are smaller in size, opt for 2 at a time. Then load up with toppings!
Cottage Cheese with Fruit
Cottage cheese is protein-rich, as just 1 cup provides 25 grams of protein (as much as a serving of chicken!). It is also a great source of calcium, which again, keeps athlete’s bones healthy and strong. Many active people love cottage cheese as a simple grab-and-go option. Place 1 ½ cups of 4% milkfat cottage cheese in a bowl, then add 1 cup of fresh fruit, such as peaches or pineapple, 1 oz slivered almonds, and a few whole grain crackers on the side.
Rotisserie Chicken in a Whole Wheat Pita
Rotisserie chickens are not only delicious, but they are relatively inexpensive (especially if you have access to Costco) and are already prepped for you. Additionally, rotisserie chickens are oven-roasted, making them a healthier alternative to many fried chicken fast food meals. While there are endless ways to use rotisserie chicken in recipes, an easy grab-and-go option for athletes is to make a pita wrap. Choose a whole wheat pita for some added whole grains and fiber. Add ¾ cup rotisserie chicken, 1 slice of cheese, tomato, lettuce, and mustard (or condiment of choice) to a large whole wheat pita. Add two mandarin oranges on the side with a glass of milk.
Adolescent athletes certainly need to stay well-fueled in order to have healthy growth patterns, prevent injury and illness, and excel in their sport. If you’re a parent who is already spending time and money on your kid’s sport, there’s no need to worry about adding time and money to their meal plan. Keep it simple and nutritious. Having balanced meals spaced evenly throughout the day will also prevent an athlete’s need to devour dinnertime meals, which may actually leave you with some leftovers!
If you are an athlete or parent of an athlete, consider working with me! Having an individualized nutrition plan can give your athlete a winning edge this season. Schedule a FREE discovery call here.