Recipes for Young Athletes to Refuel Post Game
Seattle's Child asked Cynthia Lair, local author of Feeding the Young Athlete: Sports Nutrition Made Easy for Players, Parents and Coaches (Readers to Eaters, 2012), to write about a few of the many important topics covered in her informative book. Here is what she had to say about the importance of refueling after a big game:
A lot of muscle fuel is expended during a physical match of any sort and it must be replenished. Understanding how to rebuild the body's fuel is crucial to the next performance. Though there is a bit a science involved, the concept is easy to understand and even easier to implement!
Recipes for Refueling Post Game
Coconut Date Bon-Bons and Orange Sections
Easy-to-make snack or dessert. Impress your friends. We make this in our classes at Bastyr frequently and the students love them because they're easy to carry in your backpack. A stellar post-game snack.
¾ cup pecans
½ cup pitted dates, chopped
Pinch of sea salt
¼ teaspoon cinnamon
1 teaspoon white miso
1 tablespoon maple syrup
¼ cup shredded coconut
- Preheat oven to 300 degrees F.
- Place pecans on a cookie sheet and bake/toast for about 10 minutes, until they begin to give off aroma.
- Remove and let cool.
- Zest the orange with a microplaner or zester. Set asides the orange.
- Put toasted nuts, orange zest, dates, salt, cinnamon, miso and maple syrup in food processor. Pulse until you have an even mealy texture.
- Remove the food processor blade. With moist hands, roll the mixture into1-inch balls.
- Spread the coconut on a plate and roll each ball in the coconut, covering each one evenly.
- Peel the orange and divide into sections. Pack bon bons and orange sections separately.
Preparation time: 20 minutes
Makes 8-10 bon bons
Lemony Hummus Dip & Crispy Vegetables
Blanching brings out the flavor in vegetables while preserving nutrients and improving tenderness. You can store blanched vegetables in the refrigerator in zip lock bags. Hummus is a traditional Middle-Eastern dish excellent for vegetarian sandwiches. The combination of chick-peas and tahini offers awesome post-game replenishment.
1 ½ -2 lemons
2 cups cooked or canned chick-peas
5 tablespoons tahini
1 teaspoon sea salt
2-3 cloves garlic
3 tablespoons extra-virgin olive oil
¼ cup cooking liquid from beans or water to desired consistency
Optional garnishes: Chopped parsley, Paprika
- Zest one lemon with a microplaner or zester. Set zest aside.
- Juice lemons to obtain 1/3 fresh lemon juice.
- Place chick-peas in food processor or blender with lemon zest, lemon juice, tahini, salt, garlic, and olive oil.
- Blend until smooth. Add cooking liquid from beans or a little water to get desired consistency.
- Garnish with chopped parsley or paprika if desired.
- Stores well refrigerated for at least a week.
1 cup broccoli flowerets
1 cup cauliflower flowerets
1 cup carrot slices
- Bring a large pot of water to boil.
- Cut vegetables in pieces that would be easy to dip.
- Prepare a large bowl or sink full of ice cold water.
- Drop vegetables into boiling water. Let boil until color brightens and vegetables become tender (a minute or two).
- Drain water off and immediately plunge vegetables into cold water until they are cool.
- Remove from cold water and allow to air dry before storing in a sealed container.
Preparation time: 10-15 minutes for each recipe
Makes 2 ¾ - 3 cups of hummus, 3 cups of blanched vegetables
Recipes reprinted with permission from Feeding the Young Athlete by Cynthia Lair with Scott Murdoch, Ph.D., R.D. (Readers to Eaters, 2012).