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This graphic gives examples of "grab and go" breakfasts, including overnight oats, breakfast burritos, waffles with peanut butter and berries, banana roll-ups and fruit with cheese.

Coach's Guide to Nutrition: Breakfast

Skipping breakfast may be impacting student-athletes at practice and in games. Encourage them to plan ahead – grab something on the way out the door or a breakfast at school.

Milk Means More logoIt doesn’t have to be fancy, but fueling early in the day CAN make a big impact. Remember carbs + protein + color. Breakfast will also help your student-athletes focus during those morning classes.

Breakfast is the first opportunity to refuel since the evening before – your tank is running on empty! A small breakfast at home, on the way to school or between first and second periods will start to refuel your muscles and brain.

What to eat and when to eat it: Whole grain English muffin with scrambled egg, cheese and spinach. Add an apple and milk on the side for breakfast on the go.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.

Coaches Guide to Nutrition: Underfueling

Athletes push their bodies to perform at high levels — and that requires consistent, adequate fueling.

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Without enough calories to support training, recovery, daily life, and growth, performance and overall health can suffer.

In fact, underfueling — whether intentional or unintentional — can lead to a serious condition called Relative Energy Deficiency in Sport (REDs), which affects both male and female athletes.

Don’t let low energy hold you back! Fuel your body, protect your health, and train strong.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.