Nutrition Guide for Student Athletes: Winter Conditioning Tips

As Winter Conditioning begins, student athletes' nutritional needs change. This guide emphasizes lean proteins, whole grains, and fruits/vegetables to help them stay strong and healthy. Tips include meal planning, snack choices, and avoiding unhealthy foods for optimal performance. Parents and students are encouraged to follow these guidelines for a successful winter conditioning season.

• Nutrition
• Student Athletes
• Winter Conditioning
• Healthy Eating
• Parental Guidance

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1. All Aboard: A Parents Introduction to Crew ADMIT ONE All Aboard SEAT CLASS: Parent SEAT ASSIGNMENT: meet.google.co m/yix-nfqb-hib DEPARTURE: 2nd Thursday each month 2nd Thursday each month 7:30-8:30 pm Langley Crew Booster Club

2. Nutrition for Student Athletes What you need to know: Now that Winter Conditioning has started, your child s nutritional needs have changed. They are burning a lot more calories than before while using their muscles in new ways, all of which impacts their bodies. They need to have a healthy, balanced diet focusing on lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. Lean protein meat, poultry, seafood, beans, nuts, seeds, eggs. Limit or eliminate processed meat such as bacon, sausage, and ham. Dairy low-fat milk and yogurts, hard cheeses. Go easy on high fat soft cheeses like brie, etc. Cream cheese is fine, but low fat is preferred. Fruit any kind. Fiber is found in whole fruit, so that is best. Half your plate should be filled with fruit and veggies before other food is on it. Vegetables any form, even 10% vegetable juice like V8 (low-sodium preferred). Dark green like kale and broccoli; starchy like corn, potatoes; red/orange like carrots, tomatoes. Also, kidney beans, black beans, split peas, artichoke, brussels sprouts, etc. Grains Whole grains! Eat half of your daily grains from a whole grain source, such as brown rice, oatmeal, or whole wheat pasta. Eating the right foods, at the right time, while avoiding the wrong foods, is key to building lean muscle, staying strong, and being healthy.

3. Basic Nutrition Rules for Student Athletes Start the day with breakfast! The body needs to be refueled to start the day and needs to be kept fueled throughout the day. Make sure they eat enough calories to make protein available to the muscles. Eat three meals breakfast, lunch, dinner with at least two snacks during the day. Snacks should be a combination of carbs, proteins, and/or healthy fats a mini meal. Eat at regular times every day. Sodas, sugar, trans fats and fast foods should be eliminated from their diet. Do not rely on store-bought foods or snacks. Read the labels! If you can t pronounce theingredients, you probably don t want to eat it. Eat a pre-workout snack working out on an empty stomach can make the workout ineffective and can even be dangerous. Eat a mix of complex carbs and protein two hours before a workout. Boys require more food than girls. Eat 30-45 minutes after a workout to rebuild and refuel the muscles Chocolate milk is a highly effective post-workout recovery drink, if it doesn t have added sugars Avoid these foods: Candy Large quantities of anything Fast food Large dairy-based foods (small yogurt or milk is ok) Soda Pizza

4. What do you need to do? Read the nutrition documents posted on the website, under the Parents tab dropdown menu. Identify what lean muscle-building foods work best for your family. Identify what pre- and post-workout foods work best for your student. Send them to school with healthy snacks. Limit or eliminate their access to fast food, trans fats, and soda, at least during winter conditioning and regatta seasons. What does your kid need to do? Follow the nutrition guidelines you create for them Eat the right foods at the right times Limit or eliminate fast food, trans fats, and sodas during winter conditioning and regatta seasons

5. Foods to Build Lean Muscle: Almonds Beans Brown rice Chicken breasts Cottage Cheese Eggs Greek yogurt Lean Beef Lean jerky Lentils Milk Peanuts Pork tenderloin Quinoa Salmon Shrimp Soybeans Tilapia Tofu Tuna Turkey Breast Walnuts Foods for Pre- and Post-Workout: Almonds Avocado Bananas Beet juice or beets Dark chocolate Dried fruit Honey Melon Pea protein powder Pomegranate Salmon Tart cherries Watermelon

6. Pre-Workout Nutrition Eat something light before a workout the closer in time to the workout, the lighter the snack should be Drink lots of water Pre-Workout Snacks bagel sandwich (small) fresh fruit (small) fruit and yogurt smoothie (small) fruit juice (small, no added sugar) pasta and vegetables peanut butter and apple peanut butter and banana peanut butter sandwich (small) pita and hummus peanut butter cracker packs power energy bars smoothies keep them light bananas, coconut water or almond water

7. Post-Workout Nutrition Eat a carb and protein snack within 30-45 minutes after working out to speed recovery Eat a full dinner shortly after the snack to support recovery and nutrition Post-Workout Snacks: 8-10 oz. chocolate milk 8 oz. bottled or homemade yogurt smoothie drink Mozzarella cheese stick and 4 wheat crackers Single-serving cup of peanut butter and 4-8 rectangles of graham crackers Small banana and 6 oz. Greek yogurt 1-2 oz. beef or turkey jerky and 4 whole graham crackers cup of edamame with fresh veggies cup nuts and dried fruit - cup trail mix with nuts and seeds 1 cup yogurt and 2 tablespoons dried fruit cheese sandwich (1-2 slices cheese) peanut butter and jelly sandwich Single serving tuna pack with 4-6 crackers Granola bar (10 grams protein)

8. Updates Uniforms Due to supply chain issues, uniforms are being ordered earlier than usual Everyone in the boat must have a uniform to row in the regatta Uniforms are form-fitting, so we must have accurate measurements for your child Several crew moms have been measuring the kids during practice this week You must pay for your uniform through the link on the website s main page Winter Break Winter Break technically starts on Monday, December 20 We do have practice on Friday, December 17 and Saturday, December 18 There is no practice from December 20 until January 3 Chaperone Certifications Some of the certifications are beginning to trickle through Keep an eye out for the email from FCPS Progress on the applications is sporadic If you have registered, but haven t heard from FCPS by January, let us know

9. Questions??

10. Q: School resumes after winter break on Monday, January 3. Do we have practice that day? A: Yes, January 3 will be the first practice back from break. Essentially, if it s a school day, we have practice Q: Why are these scheduled for 7:30 when practice doesn t end until 7? A: These were scheduled in August, months before winter conditioning times were determined. Changing it now would be difficult, as people are used to the 7:30 time. We understand that it can be difficult to join right at 7:30, but the slide decks and Q&A are always posted on the website within a few days. Q: When will parents find out if they ve been cleared for volunteering? A: We have no idea. The notification comes from FCPS, and they notify you directly, not us. You ll get an email that says your onboarding is complete. That tells you you re approved for chaperoning. Q: Will practice times change? The boys are having 11-hour days A: No. The times are determined by the coaches availability, and the men s coach can t get there before 5. Once water training starts, all of them will be getting home even later.

11. Q: My child is reluctant to take a day off but seems tired. How do we manage his time and prevent burnout? A: We strongly recommend that the kids use the time between school and practice to do their homework. This is particularly true for the boys, who have two hours before practice but get home between 7:30 and 8:00 pm. If they ve done their homework before practice, they can get a shower, have dinner, and just wind down the rest of the evening. It s also perfectly okay to take a day off from practice now and then. Winter conditioning isn t mandatory, and there are no prizes for perfect attendance. If your child needs to take a day off for school, doctors appointments, or mental health, they just need to chat to the coach that they won t be there.