Coaches Guide to Nutrition: Snack on a Smoothie
November 12, 2024
A smoothie is a perfect pre- or post-exercise snack.
Making a smoothie can be an easy way to get a serving of dairy, fruit and vegetables. Add milk, yogurt, berries, bananas, avocado, spinach, and kale to the blender and let the magic happen.
Along with protein and carbohydrates, it will provide vitamins, minerals and fiber.
Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.
Having a snack in the hour or two before practice and in the “window of opportunity” following practice can help maintain energy levels and ensure proper recovery.
Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
Coaches Guide to Nutrition: Building a Performance Plate
August 5, 2025
Proper nutrition is key to athletic performance, and it all starts with how you build your plate.
Athletes need at least three balanced meals a day, plus snacks, to fuel training, competition, and recovery.
But knowing what — and how much — to eat can be confusing.
That’s why we’re breaking down the “Performance Plate” model to help guide your choices.
Whether it’s a rest day, intense practice, or game day, this simple visual approach ensures you’re getting the right mix of carbohydrates, protein, healthy fats, and colorful fruits and vegetables at every meal.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.