Week 2 - Fueling Your Body
Week 2 - Fueling Your Body

Happy Sunday  Bengal Families! 

What a  FANTASTIC first week we had! I am so grateful to have such an amazing group of girls!  THANK YOU to our 11th & 12th grade parents for putting together such a fantastic spread after practice on Saturday! 

Last week we talked about the importance of forming great habits and encouraged athletes to start getting in their school routines by getting to bed earlier! I hope your athletes talked to you about what habits they have formed this week and if not I encourage you to ask them!  We want to keep those habits moving forward to help us have a great season.

This week we will continue those great habits and talk about athletes  FUELING  their bodies

Before I dig too deep into this I want to be clear about what I mean around fueling your body. These athletes are training 2 1/2-3 hours a day and we want them to be able to perform and recover at their best.

This  does not mean a diet.

It means including those foods that help with muscle performance and repair as well as mental clarity. It means eliminating those foods that detract from recovery and performance. We do not want atheltes to eliminate any food groups! We want them to keep their bodies fueled for success.

So what does fueling their bodies look like? It means eating the right amount of the right foods for your athlete to perform at their best. This means eating enough protien, the right carbs, fruits, veggies and healthy fats to keep them fueld at practice, fueld at meets and able to recover quickly for another day of training. 

When it comes to fueling their bodies the best thing to do is be prepared! I know that after a full day of work and coaching, if I am not prepared with dinner ahead of time it is very hard for me to make choices that fuel my body. Spending part of Saturday or Sunday chopping fruits and veggies will allow athletes to have something to bridge the gap between practice and dinner or after school and practice. I encourage the AHLETES to be the ones to chop those fruits and veggies for the entire family so everyone can benifit from girls season! laugh

We also want to talk about portion sizes. Using their hands as a measuring tool tends to be a great way for them to get everything they need on their plates. A full hand of veggies and white protien (chicken, pork, fish) and a palm of fruit, carbs and red meat (steak, burgers, etc.) is a good guideline to start with. If they are still hungry, adding more protien and veggies first is a great way to let their stomachs settle so they can really know if they are still hungry or just need time to digest. 

Athletes should always have something in their stomachs before practice including saturday morning practices which means they are going to need to get up more than 12 minutes before practice starts. wink For meets they can find what works for them and when to eat their sandwhich or snacks but they do not need an excessive amount of food. Having a "snack box" that they have packed and pick out of with protiens, crackers, cheese, fruits and veggies is a great option for a meet day. 

Eliminating things like pop. candy, sweets, highly processed foods and double portions will help them reach their goals throughout the season. Pop doesn't actually fuel them and makes it harder for their muscles to recover so if they haven't yet, thats a great first habit to kick! 

Again, we do not want athletes cutting out any food group unless perscribed by their doctor. We want them to be fueled, clear minded and ready for success! 

I've attached a spreadsheet with a few ideas for breakfast, lunch, dinner and snacks. This is not a comprehensive list but I believe every athelte can find one thing in each category that they like! 

Clothing Orders - If you would like to order clothing the last day is today!

Conference Relays - I will send out a seperate e-mail on Tuesday with information about the meet as this email is already too long and I'm sure I've lost some readership :)

Car Wash - Our Car Wash Fundraiser is this Saturday! After practice athletes will head over to BK for breakfast and to start washing cars! Even athletes are not at practice they should still come and help at the Car Wash!  It runs from 10am - 2pm so tell your friends, neighbors, coworkers, grandparents, aquaintences and anyone you run into to stop by on Saturday to get their car washed! (Weather Permitting of course)

Schedule For This Week: 

Monday: Practice 3:00 - 5:30 (JV) 5:30-6:00 (Varsity)
Tuesday: Practice 3:00 - 5:30 (JV) 5:30-6:00 (Varsity)
Wednesday: Practice 3:00 - 5:30 (JV) 5:30-6:00 (Varsity)
Thursday: Conference Relays - Swimming at Northdale at 5pm Diving at Centennial at5pm 
Friday: Practice 3:00 - 5:30 (JV) 5:30-6:00 (Varsity) and  Zen with Jen - Make sure you have workout clothes! 
Saturday: Practice 7:30 - 9:30am  Car Wash  10:00 - 2:00pm

Attachment: Foods That Fuel

Please let me know if you have any questions OR if your athlete will not be at the meet on Thursday! 

Looking forward to an amazing week 2!


Kristen Luedtke
Head Coach - Blaine Girls Swimming and Diving