Team meals: Thinking outside the spaghetti bowl
Team dinners are a great way to build camaraderie and instill team spirit prior to a game or competition. But what an athlete eats the night before an event, in addition to how they eat each and every day, can affect their athletic performance positively or negatively.
Here are three things to think about when planning a team dinner:
- Fluids – Which ones should I serve? During activity athletes lose fluid in the form of sweat; the harder they exercise, the more fluid they lose. But rehydrating after exercise isn’t enough. Athletes must work to stay hydrated throughout the day. A good strategy is to drink milk with meals and water with snacks and between meals. Milk, both white and chocolate, is an excellent choice as it provides carbohydrates which help fuel muscles, high-quality protein to aid in muscle building and repair, and essential nutrients for healthy bones and bodies. Both white and chocolate milk are popular offerings at team dinners.
- Why are all Five Food Groups important? Eating a variety of foods from all Five Food Groups will help provide adequate fuel (in the form of calories), in addition to essential vitamins and minerals necessary for optimal training, health and immunity. It’s important that athletes remember to balance out their plate by not only choosing carbohydrate-rich foods (whole grains, fruits and vegetables), but also enjoying lean proteins and low-fat dairy foods as well as healthy fats.
- What is “carb loading” and is it beneficial? Carb loading is more than a big spaghetti dinner athletes enjoy with their team the night before a meet or game. The idea behind carb loading is to make sure muscle glycogen stores (energy reserves) are at their max prior to game day. But, eating too much of a good thing can be bad. Without a doubt, carbohydrates are a great choice for fueling muscles, but athletes also need to make sure they are enjoying a variety of carbohydrate-rich foods throughout each day, such as whole grains, fruits and vegetables, in addition to their carb-centric pre-event meal.
Taking into account these three key variables, here are some meal ideas for your next team gathering:
Make-your-own pizza bar – Pizza can be a nutrient-rich and popular option for athletes. Choose whole grain crusts, either homemade or store-bought, or substitute a traditional crust with English muffin or bagel halves. Offer a variety of sauces and toppings, keeping fruits (think pineapple) and vegetables, lean proteins and low-fat cheeses top of mind. Allow each athlete to make their own pizza. Serve with a salad bar, and white and chocolate milk.
Smoothies – Popular among athletes, smoothies make a great after-dinner treat. Simply mix fresh or frozen fruit, milk and yogurt in a blender. Put together a “create-your-own” station, letting the athletes choose their “blend.”
Pasta – Pasta is a great source of fuel in the form of carbohydrates. Make your pasta dish a nutrition powerhouse by adding vegetables and protein. Try topping your pasta with a hearty tomato sauce and lean ground beef meatballs, or mix spiral pasta, broccoli, bell peppers, diced tomatoes and black olives with grilled chicken slices and a little bit of Italian dressing for a healthier twist on pasta salad. Serve a green salad as a compliment to the main pasta dish and round out the meal with a cold glass of milk and fruit for dessert.
Stir fry – Rice is another popular carbohydrate choice as it is fairly easy on the stomach and can be used in a variety of dishes. Try making a big wok of stir-fried vegetables and offer grilled chicken strips with a choice of sauces to put on top – that way each member of the team can customize their meal.
Whether before each meet or at the end of the season, use team dinners as an opportunity to fuel up on carbohydrates, enjoy a variety of foods from all Five Food Groups and ensure adequate fluids all while enjoying the company of teammates.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org/health-and-nutrition/milk-and-sports-nutrition to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
