Back-to-school doesn’t just mean heading back to the classroom. It also means heading back to the ballfield, gym and other after-school activities. It makes for extra-long days for growing bodies. Price Chopper has great tips to help you send your student athlete back, packed and ready to perform all day in every way.
With practices and activities in full swing, plus in-class learning, brain drain, stress, demands of a growing body, nightly homework and more, chances are you’ll have a hungry kid on your roster. No sweat! You’ve got this and we’re here to help.
Food is Fuel for Young Athletes. Fuel ‘em Right.
The health benefits of physical activity among growing children is enormous! According to the Center for Disease Control, being – and staying physically active improves academic performance, brain health, muscular fitness and so much more. It also creates social networks, confidence and esteem-building opportunities which can reduce risk of depression. Here are just a few more reasons to keep your students active, moving and involved:
- Improves attention and memory.
- Improves blood pressure and aerobic fitness.
- Helps maintain normal blood sugar levels.
- Reduces risk of several chronic diseases, including Type 2 diabetes and obesity.
Your home team may range in age and activity involvement. So be prepared, Whether they are elementary-age go-getters or high school seniors, each stage of growth has unique nutritional and dietary requirements. Pay attention to your child’s age, schedule and activity load as you pack for lunches and after school food needs.
Remember:
- Younger kids need fuel, too! Have something ready to eat as soon as school releases. Offer a healthy snack option that includes protein and fruit.
- If you’re on the go, pack an extra lunchbox full of items and use your drive time to host a “car picnic” that’s fun and fueled with food.
- Older athletes require even more fuel for much longer days and caloric demands. According to the Canadian Paediatric Society and findings from the National Center for Biotechnology Information, an average active teenage boy (age 13) needs around 2,600 to 3,200 calories a day. Active teenage girls (age 13) require 2,200 to 2,400 calories daily.
- Hydrate early and often! Keep bottled water, sports drinks and water bottles full and flowing. Pack all their bags with extra hydration whenever you can. It also helps prevent cramps and fatigue. Coach your student athletes on the importance of hydrating throughout the day, not just at practice. Try hacks like freezing water bottles the night before to use as ice packs. When it’s time for practice, they have an instant cold drink.
- Sleep it up and off. Good sleep plays a vital role in the healthy growth and development of children and teens. This is especially true for busy student athletes. Be prepared to step in as the referee to ensure screens don’t distract from sleep routines. Ideally you should aim for between 8 to 9 hours of sleep per night3, notes the National Center for Biotechnology Information for young athletes.
Put Our Backpack-to-Ballfield Play Book to Work!
Start training now and put these plays to work for a winning season all year long.
- Shop often. Pack right. Eat well. Play hard. Refuel and repeat. When you pack their school bag, sports gear, and charge their tech devices, be sure to charge and recharge your student athletes by packing the right food for that long day ahead!
- Plan and pack the good stuff. Start by packing good calories that come from carbohydrate sources like fruits, vegetables, whole-grain breads and cereals, low-fat dairy options, lean protein foods and heart-healthy fats. And pack A LOT of it.
- Kick up the carbs! Carbohydrates are fruits, vegetables, and whole-grain cereals, breads, and pastas. PRO TIP: Know the schedule. If tomorrow is a heavy day, carbo-load the night before with a healthy meal.
- Pump up the protein: Protein is a great fuel source and can also repair and recover the body. Add these items to your shopping list: lean meats, eggs (hard-boiled are very easy to prep, pack and send the next day), add dairy, beans, chickpeas, lentils, and PRO TIP: Beef up their protein intake AFTER an event or practice. Lean proteins from our meat and seafood departments and frozen food section are perfect for your table. Good fats like nuts, nut butters, avocados, and plant-based oils like olive and avocado also do the job.
- Snack it up! Attack with snacks. Pack your own or stock up on grab-and-go individually wrapped snacks. Our aisles are packed with tons of great snack options, no matter the age!
- Create a go-to grocery list. Price Chopper has all the foods, from all our departments to pull off the perfect fuel plan. Don’t forget to stock your pantry with plastic containers, zip top bags, ice packs, napkins and paper lunch sacks.
- Price Chopper for the win! From our fresh produce department full of healthy, delicious fruits and veggies, to our meat and seafood department staffed with seasoned experts, to our deli loaded with cheeses and lunch meats ideal for long busy days, there’s meal and snack ideas at every turn.
- Pre-prep for success. Do anything you can do ahead of time. Pre-chop, bag or shop pre-cut fruits and veggies along with protein rich dips.
- Freeze yogurt and other items that thaw before practice.
- Make “snackle boxes.” This hot new packing trend lets you add fun and nutrient-rich food items in a plastic box with individual compartments. Include an encouraging note or reminder for some healthy mental health food!
Let the games, practices and long days begin!
Price Chopper loves KC! Especially our KC families fueling busy student athletes who love to make their parents, coaches, school, team, neighborhood and cities proud. Here’s to the good stuff on and off the field.
