Nutrition Guidelines for Student Athletes

Learn about the nutritional needs of student athletes during winter conditioning, including the importance of lean proteins, whole grains, and fruits and vegetables. Discover basic nutrition rules and recommendations for meals, snacks, and pre- and post-workout fueling strategies. Take steps to support your child's performance by implementing healthy eating habits and avoiding certain foods. Access detailed guidelines on the parent website to create a tailored nutrition plan for your student athlete.

• Student Athletes
• Nutrition Guidelines
• Healthy Eating Habits
• Winter Conditioning
• Lean Proteins

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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. Winter Break Schedule Winter Break technically starts on Monday, December 19 We do have practice on Friday, December 16 and Saturday, December 17 There is no practice from December 19 through December 26 We will have OPTIONAL practice on Dec 27, 28, and 29 There will be no practice December 30 through January 2 Practice will resume on January 3 January Schedule 4 Holidays 2 holidays (New Year s Day and MLK Holiday) the school building is closed, so no practice 2 student holidays January 26 and 27. End of quarter. The school building is open, so we will have practice TAG Day Season Kickoff Meeting and Team Dinner Registration Refund Cutoff Date

9. TAG Day Biggest fundraiser of the year Canvass Langley pyramid neighborhoods Kids go door-to-door asking for donations. If no one is home, they place a tag on the doorknob, hence the name. Parents drive groups of 4 around assigned territories All day event Parents sign up for morning or afternoon shifts (or both) Kids are expected to do the whole day All team members are expected to participate Registration Refund Cutoff Date January 27 You have until January 27 to change your mind about crew and still get a refund. The $1,750 registration fee has 2 components - $1,700 club fee and a $50 admin fee. If you withdraw before COB on January 27, we will refund you the $1,700 club fee. that we don t The $50 admin fee is taken by SportsEngine when you register, so we cannot refund that.

10. Season Kickoff Meeting and Team Dinner January 21, LHS Cafeteria Each year, we roll three events into one the season kickoff meeting and team dinner. Attendance is mandatory for each rower and at least one parent. Team Dinner - We do three dinners for the team, one each month of winter conditioning. The kids will eat free, parents who choose to eat will need to order and pay for their dinner ahead of time. Season Kickoff Meeting We gather all the parents for a kickoff meeting before spring season starts. We ll go over things like practice logistics, buses, regattas, volunteering, and expectations for both athletes and parents. Langley Crew Booster Club Meeting we do two full membership meetings each year the season kickoff meeting in January and the End of Year Banquet in June. During these meetings, we take advantage of the attendance of so many parents to do a little bit of Club business that requires full membership votes.

11. Uniforms Your child MUST have a uniform to participate in the regattas. You have 2 days left to order one. There are no alternate order dates.

12. Questions??

13. 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: 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.