Fall is the perfect time to try out some new recipes to fuel your young athletes! Be sure meals meet the following high performance criteria:

1. Contain a lean source of protein. Protein is vital to repairing and rebuilding broken down tissues.  Eating 25 grams at a sitting is the optimal amount to ensure repair. Think fish, chicken, lean pork and lean beef.  Trim all visible fat and purchase only very lean ground meats.  Drinking a glass of milk is also refueling and hydrating.

2. Have plenty of colorful fruit and veggies.  Fresh, frozen, roasted and grilled are all fantastic! The vitamins and minerals help athletes heal and also build immunity.

3. Include a whole grain source of carbohydrate to provide replenishment and fuel for the following day.  Rice, pasta, whole grain bread, quinoa and even potatoes work great!