We all need nutritious food containing vitamins, minerals, protein, carbs, and healthy fats for good health. If you are active as a young athlete, a diet can play a big role in promoting well-being and positively affecting performance levels on the field.
Breakfast and dinner can be eaten at home, but lunchtime often clashes with training, where the food available may not meet a young athlete’s dietary tastes and needs.
With this in mind, here are six creative and healthy ideas to help fill a young athlete’s lunchbox with foods and snacks that can get them through each day.
Protein Power
We all know how important protein is in the diet — young athletes must get enough protein daily to aid muscle recovery and help build new muscle fibers and tissue. Luckily, many tasty and healthy forms of protein can be included in the diet, whether for breakfast, lunch, or dinner.
The most practical protein-fueled snacks at lunchtime include tuna, sardine, or salmon sandwiches. To add flavor and interest, you can add lettuce, sweetcorn, or parsley to the mix.
For nonfish lovers, chicken and turkey are other excellent sources of protein. Although they do not contain omega-3 fatty acids like fish lunch options, foods such as flaxseed oil, chia seeds, and kidney beans can be added to a turkey and chicken salad to boost healthy fat content.
If you decide to make a sandwich with your salad, try to choose a bread that is made with seeds like pumpkin seeds rather than solely white flour. Pumpkin seeds add extra protein, zinc, and healthy fats.
Healthy Pizza
If dinner is going to be predominantly protein, then lunch can be the meal that helps supply the body with energy-providing carbs. Pizza can be a healthy meal and a powerhouse of vitamins and antioxidants, depending on the toppings chosen. This is especially true when it is garnished with various veggies that provide complex carbohydrates.
So think broccoli, red onions, red peppers, sweetcorn, and chestnut mushrooms, with the usual lycopene-rich tomatoes, all stacked on top of a low-fat mozzarella cheese base.
Mozzarella and Vegetable Calzone
An alternative to pizza is a mozzarella calzone filled with nutritious vegetables that complement the cheese filling. Aubergines, courgettes, olives, garlic, and red onions are just a few combinations that will help to introduce young athletes to Mediterranean tastes.
Fruit Salad
If it is an intense day of training or competition, then a light lunch can prevent feelings of bloatedness and heaviness that can affect performance. An exotic fruit salad can introduce young athletes to new fruits while promoting healthy blood sugar and hydration levels.
Chilled watermelon can be a base, and adding grapes, pineapple, mango, kiwi, and banana pieces can create a quick, light snack bursting with vitamins and antioxidants.
Smoothies
A smoothie can help boost energy levels and hydration if you are pushed for time. The beauty of a smoothie lunch is that it can supply the body with all the macronutrients and micronutrients, which will be rapidly absorbed.
The base can be almond milk or Greek yogurt blended with bananas and berries. Even vegetables such as spinach leaves can be added to the mix along with chia and pumpkin seeds, and your kid won’t be able to taste it. Feel free to throw in a scoop of protein powder to support muscle growth as well.
