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  Avoid Breakfast Mistakes You likely know breakfast is the most important meal of the day. Your athletes need fuel to perform in the classroom and in their sport. Encourage your athletes to eat breakfast but to avoid commons mistakes. • Not Enough Protein - A bowl of cereal with low fat milk is good, but most people don't drink all the milk that goes with the cereal - and that amounts to eight grams of protein! A hard boiled egg, 100% whole grain toast w/ peanut or almond butter gives extra protein. • Too Little Fiber - Avoid sugary breakfast cereal options! Cereal should have at least FIVE grams of fiber, and always more fiber than sugar. • No Fat - A breakfast with no fat will make you hungry within an hour. Cereal, berries and low fat milk delivers the fat you need. • Too Late in the Day - Eat breakfast within an hour of waking • Not Enough Food - Fruit is good but not enough food for breakfast Your athletes should consume 300-400 calories. Proper Weight Management Prevents Disordered Eating  You want your athletes want to 'make weight' the right way! WINForum dietitians at a recent WINForum WIAA Coaches School Express session said disordered eating habits can lead to more serious problems. Be aware if a student athlete excludes whole food groups such as all fats or all carbs (these help build muscle & sustain energy), is eating only specific foods, or frequently eats alone. Recognize that student athletes are mislead by 'pop' culture about nutrition. These disordered habits do not necessarily warrant a diagnosis of an eating disorder, but could be concerning: • excluding whole food groups (for example, all fats or all carbohydrates) • eating only at particular times of the day • eating only specific foods • eating alone • eating large amounts of food • exercising excessively beyond recommendations • exercising in secret or even when injured The WINForum recommends a healthy diet of fruits, vegetables, whole grains, protein and low-fat or fat-free dairy.  Post-Workout Ideas (eat within 30 minutes of finishing) Need a snack? Graham crackers with peanut butter + low-fat chocolate milk + banana |
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