Let’s talk about lunchtime. With the school year starting up again, athletes need to fuel their bodies to support their unique energy needs. Mealtimes and snacks are wonderful opportunities to give your body the building blocks it needs to build, repair, and perform. As an athlete, your calorie and macronutrient needs are greater than someone who isn’t active.
Today we will focus on the importance of lunch and how to build a lunch that supports athletes.
Around lunchtime, many people experience an energy crash. If you relate, there’s no need to worry; it’s your body’s way of communicating that it needs more energy. We can give it more energy by eating nutrient-dense foods. What you give it will either improve your energy or leave you crashing later.
Your Mealtime Checklist
Including each of the following items in your school lunch will help you fuel, build, protect, and prevent:
- A source of protein
- A source of carbs
- A source of fat
- And a color (fruit/vegetable)
Serving Portions
Here is a quick guide for the minimum portion needed of each macronutrient:
- Fist-size carbs
- Palm-size protein
- Thumb-size fats
- Plus one fruit and one vegetable
Evaluating your Lunchtime Nutrition
Are you getting everything you need at lunchtime to fuel your body? Take inventory of your lunch… this is an activity you can do next time you are eating school lunch.
- Fuel (Carbs): They give you energy. Do you have enough carbohydrates? Look for sources like rice, bread, noodles, or fruit.
- Build (Protein): Helps build your muscles. Look for sources like chicken, beef, cheese, peanut butter, or dairy products. Athletes often under-eat this.
- Protect (Fats): Fat helps protect your body. Look for sources like cheese, avocado, dressings, nuts, or seeds.
- Prevent (Produce): Fruits and vegetables help prevent injuries and illness by providing key minerals and antioxidants. Include one fruit and one vegetable at lunchtime.
Fun fact: If you find yourself hungry after a meal and wondering what you can do to help you feel full, increase the protein or fat content. You can start by increasing one and then the other, or increase both. Protein and fat help you stay full longer.
Adjusting your Lunchtime Nutrition
If, after taking inventory, you notice you’re short on one or more category, here are some easy fixes:
- School lunch add-ons: It may be hard to check all of the nutrition boxes while depending on what’s being served at school lunch alone. Bringing add-ons from home can round things out. For example if protein content is low, bring a beef stick, or a ready-to-drink protein shake. If you don’t have enough carbs on your plate, add a granola bar, crackers, or a piece of fruit. If you need more healthy fats, pack yogurt, a cheese stick, nuts, or seeds. With this strategy, you will still get your main serving from school, and the backup options ensure you have enough fuel to perform your best.
- Bringing a home lunch: If your school lunch is coming up short on macronutrients, you may want to bring a home lunch. This gives you more control over your daily nutritional intake and the flexibility to fuel your body on your terms.
Remember, your nutrition needs are unique to you. If you are hungry, eat. If you are full, it’s okay to stop eating until you are ready again. Listen to what your body is communicating and take these guidelines into account when building lunches to support your athletic performance.
As the school year continues, let’s remember the importance of lunchtime. Athletes require consistent fuel for their unique energy needs. Every meal and snack provides an opportunity to nourish your body with the essential building blocks to fuel, build, protect, and prevent.
When you experience that midday energy slump, listen to your body’s signals. It’s asking for proper nutrition. By choosing nutrient-dense foods that follow the mealtime checklist, you’ll maintain energy levels throughout the day rather than experiencing crashes. What you choose to eat at lunch sets the foundation for your afternoon performance both in the classroom and on the court.
About the Author
As a Certified Nutrition Coach, Julianna Quiring helps athletes optimize their performance through proper nutrition. Drawing from her experience as a Performance Nutrition Intern at Iowa State Athletics and nutrition coach at Life Time Fitness, she creates personalized strategies that enhance athletic achievement. Her goal is to guide and inspire athletes to make informed nutritional choices that support their success both on and off the court.
Disclaimer: The information contained within all materials of this document is intended for educational purposes only. This information has not been evaluated by the Food and Drug Administration and isn’t intended to diagnose, treat, cure, or prevent any condition or disease. This information may not be construed as professional medical advice, nor does it represent a client-practitioner relationship between the author and viewer. You should always consult a qualified medical professional before engaging in any dietary or lifestyle change.