Why snack bags? See the article posted at the bottom.
Instructions:
1) Make sure each bag has a name (see roster below).
2) Recommend maybe 4-5 items in the bag. You will not need to pack any drinks for the meet. School will provide.
3) You can deliver the bags to the bus the morning of the meet or take them directly to the meet if you plan to attend.
4) You will not have to make bags for Nathan or Trent. They have certain dietary restrictions and they will be handled separately.
For Roster of Athletes, please look under Roster Tab of this website.
Here are some ideas of foods to include: pretzels, string cheese, granola bars, cheezits, goldfish, gummy bears, fruit chews, pop tarts, nuts, wheat thins, trail mix.
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http://www.eatright.org/Public/content.aspx?id=6442463965
After the Run
Post-run, snacks reload muscles with fuel, and your body with fluid and electrolytes. "I really like runners to cool and refuel together. Post-run snacking is going to repair, restore, and replete, so I recommend both protein and carbohydrate containing foods within 15 minutes," said Bonci. "I really like the idea of mini-meals, rather than single food items. Rather than just fruit, have fruit and yogurt."
Bonci recommends aiming for 12 to 15 grams protein, and 35 to 50 grams of carbohydrate, and not much more, to prevent over-eating and keeping weight in check. Check food labels to determine optimal snack portions. Savory snacks are appealing if your appetite is diminished after a hard run.
Some post-run suggestions from Bonci include:
- 8 ounces of low fat chocolate milk
- Trail mix with dried fruit, soybeans, cereal or pretzels
- A peanut butter and jelly sandwich or wrap
- An energy bar with a mix of carbohydrate and protein
- A handful of salted nuts with pretzels
- Pita bread with hummus
Besides the pre-and post-run time period, snacking can be a useful carbo-loading tool to fill-up muscle carbohydrate stores. "Rather than eating a large amount the day before a race, try to eat a little bit more throughout the day in the three days before endurance events or track meets," advised Bonci.