Another practice. You dash out the door for a late night at the rink. A home cooked meal? Wishful thinking. So you head to the drive thru for a quick bite because there is no time to eat at home. Sound like a familiar story? Well you’re not alone. Eating on the run has become a means of survival for busy families with even busier kids. The good news is that you can still eat healthy when you are away from home.

Fast Food Options
If you’ve run out of time and must eat at a fast food restaurant, many do offer healthy alternatives and provide meals that will help fuel the body for skating. With a little extra time and consideration, it is possible for busy families to eat healthy, enjoy meals and still make it to practice on time. And best of all, it’s one less thing to worry about when you get home!

What are your favorite healthy fast-food favorites?

Athletes continue to ask about “low carb” diets. According to these diets, most carbohydrates, such as bread, rice and pasta, are considered bad and should be eliminated from your diet. Although some individuals may initially lose weight with a low carb diet, the fact remains that the primary fuel for skaters has been and will continue to be carbohydrates, and athletes who are deficient in this nutrient will pay the price with decreased speed, strength and stamina.

The Effects of Low Carb Diets
Low carb foods, such as sports bars and sports drinks, are full of caffeine and do not provide the energy an active body requires. Decreasing carbohydrate intake also results in fluid loss. Therefore, the effects of a low carb diet on performance can be harmful. Typically, athletes who do not eat enough carbohydrates can’t think as clearly, perform as well, or recover as quickly. Skaters who follow a low carb diet may lose weight initially, but only feel good for the first week of the program. They get increasingly more tired as the weeks go on.

What To Do With Your Diet
Riedell recommends being selective with your carbohydrates. Consuming a reasonable portion of carbohydrates before exercise can help to prevent hunger, delay fatigue and provide energy while you skate.

Fortunately, it’s easy to eat a healthy portion of carbohydrates (as opposed to protein). Many carbohydrate containing foods are hand-held and ready-to-eat, such as a bagel or crackers, whereas protein foods (meats, cheeses, etc.) typically require some preparation.
I always tell my athletes “never eat anything bigger than your head.” As silly as that sounds, it is very easy to overdo it when it comes to carbohydrate foods. Limit eating large portions of carbs. In addition, avoid carbohydrate foods with added sugars (i.e., desserts and snacks) and high fructose corn syrup (i.e., soft drinks and sweets). Instead, focus on carbohydrates through fruit, dairy products and grains. Consider the following options when choosing a meal or snack with carbs:

Carb Snack Options
- 2 oz bagel
- Cup of cereal
- 1/2-cup of hot cereal, pasta or rice
- Potato
- Fruit (apple, orange, banana)
- Vegetables (green peppers, carrots, celery)

The bottom line is that your body needs to be fueled, not fooled. You will be a better skater by including carbohydrates in your eating plan.

-Leslie Bonci, MPH, RD

In an earlier post, we discussed the importance of eating at least three healthy meals a day to ensure you get the energy you need. It also is important to remember that in addition to three meals a day, athletes should fuel up in between meals with plenty of fluids and healthy snacks. If you get hungry during practice, bring a snack to the rink and eat during your down time. What are your favorite healthy snacks?

–Leslie Bonci, MPH, RD

Do you ever feel tired before you even step on the ice? Are there times when you just don’t have the energy to skate your best? The food you eat might be the reason. Eating well plays an important role in your success as a figure skater, giving your body and mind the energy needed for peak performance.

Try picking foods from at least two of the food groups below every time you eat. Carbohydrates and fat provide your body with energy and your brain with fuel. Protein plays an important role in your body’s growth.

How often should you eat every day? Young athletes should eat three meals plus three snacks per day. You may need to bring some food with you to the rink, especially if you have early morning or after school ice time. It is important to eat before you exercise, but you may also want to have a snack when you finish up to help your body refuel after a long practice.

–Leslie Bonci, MPH, RD

Between skating, school and your friends, there’s little time to worry about what you should eat. Fast food and frozen pizza are often the easiest option. But a more nutritious, balanced diet is important, especially for young, growing athletes. And since figure skating is a demanding sport that requires good nutrition, you should make every effort to maintain a healthy diet to perform your best.

Building a Healthy Base
Did you know that food made from grains such as wheat, rice and oats help form the foundation of a nutritious diet? According to the USDA’s Dietary Guidelines for Americans, whole grains provide vitamins, minerals, fiber and other substances that are important for good health. In fact, eating plenty of whole grains, such as whole wheat bread, oatmeal, cereal, pasta and rice as part of a healthy overall diet may even help protect you against many diseases.

When determining what you’d like to eat, be sure to ask for your parents help to choose nutritional foods. Also pay attention to the “Nutrition Facts” label on food packaging to help choose foods that are rich in fiber and low in saturated fat and sodium. It is recommended that older children and active teenage girls have nine servings of grain products per day. That probably sounds like a lot of food, but don’t worry. One serving can be as small as a slice of bread or ½ cup of cereal or pasta. Grain variety is also important, so mix it up a little. Try choosing whole wheat bread, brown rice, whole wheat pasta or whole grain breakfast cereal.

Share your healthy eating tips with us!

–Riedell