Ireas vegan Injury prevention through nutrition vegetarian athletes, you can also offer veggie options like tempeh, black beans, corn, peppers, onions, idead. Loaded Pimento Cheese — Serve with crackers or celery sticks. One thing you might like to do is to label each dish so that everyone knows what they are eating and whether it contains any allergens or ingredients they may be avoiding.

Meal ideas for team sports -

If athletes will not have access to soap and water to wash their hands at the game or on the bus, the Centers for Disease Control and Prevention recommends using an alcohol-based hand sanitizer. Consider placing a container of hand sanitizer in the food service area and also have it available on the bus.

Encourage athletes to use the hand sanitizer prior to eating their meals. Taking time to carefully plan meals can help ensure athletes are fueled for game day. When possible, schedule pre-game team meals to be eaten hours prior to the start of the competition.

This allows time for athletes to digest their meals and go to the restroom before the game if needed. Consider the following ideas for adding carbohydrates to the pre-game meal. In addition to carbohydrates, the pre-game meal should contain a moderate amount of lean protein and be low in saturated fat and fiber.

Consuming these foods too close to the start of activity may cause some athletes to experience GI distress during the competition 1. Encouraging athletes to drink fluid with the pre-game meal will help ensure they go into the game optimally hydrated. For a pound athlete, this would be ~13 — 19 fluid ounces.

For most athletes, consuming approximately 2 cups of fluid with the pre-event meal can assist them with meeting this goal. When planning the post-game meal aim to provide food and beverages that can help meet the recovery nutrition needs of athletes.

The goal of recovery nutrition is for athletes to replace the fuel and fluid used during the activity. The three key areas athletes should focus on when it comes to recovery nutrition include:. Following a competition, many athletic teams are anxious to get on the bus and head home.

Therefore, having easy meal ideas for the bus can be of help. Consider having the meals for the bus individually bagged or boxed to help with distributing to the athletes.

If catering a team post-game meal that will be delivered to the gym, try putting together a menu that allows the athletes to have a choice.

Example post-game menus may include:. There are numerous restaurants that can accommodate the pre- and post-game meals suggested above.

To help get you going in the right direction, here are a few restaurants to consider:. You are now set with a variety of ideas for planning team meals for away games. Taking time to plan ahead can help ensure the athletes on the team are fueled for success.

For additional sports nutrition tips, check out my blog: Easy Grab-and-Go Lunch Ideas for Athletes. Click HERE to join the Nutrition By Mandy e-mail list. Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.

Mandy has experience working with athletes at the high school, collegiate, and professional levels. Finally, you can drizzle some tahini dressing over your bowl and sprinkle some feta cheese and olives for extra flavor.

Another easy way you can cook large quantities of food with minimal effort is to use a slow cooker. You can prepare the ingredients ahead of time and let the slow cooker do the work for you. These protein based meals can be served with carbohydrate rich grains such as rice, pasta or crusty whole wheat rolls.

Here are some slow cooker ideas that your team will love:. Chili is a classic dish that is perfect for a cool night. You can make a beef, chicken, or vegetarian chili with beans, tomatoes, spices, and your favorite toppings.

Serve with cornbread or tortilla chips. Meatballs are a versatile dish that can be used to top pasta, rice or bread. You can make meatballs with ground beef, turkey, or chicken and cook them in a sauce of your choice, such as marinara, barbecue or teriyaki. Create a tender and juicy dish that can be served as sandwiches, tacos or salads.

You can cook a pork shoulder or loin or chicken breasts in a sauce of your choice, such as barbecue, honey mustard or apple cider vinegar. Make a hearty and comforting stew that can be served over mashed potatoes, noodles or bread.

You can cook beef cubes with potatoes, carrots, celery, onion and herbs in a beef broth or red wine sauce. If you want to switch it up from traditional sandwiches, offer sandwich wraps.

Use whole grain wraps and fill them with lean protein like grilled chicken or turkey, veggies like lettuce, tomato, and cucumber and low-fat cheese. Salads are a great way to pack in a variety of nutrients. Offer a base of greens like spinach or kale, and add in a variety of veggies like cherry tomatoes, cucumbers, and bell peppers.

Top it off with lean protein like grilled chicken or tofu, and a light dressing like vinaigrette. Add whole grains like quinoa and brown rice, beans and whole grain rolls to boost carbohydrates.

Pasta salads are a great option for a cold, refreshing meal. Use whole grain pasta and gluten free options and a lean protein like grilled chicken or garbanzo beans.

Then add in a variety of veggies like cherry tomatoes, cucumbers and olives. Top it off with a light dressing like Italian or balsamic vinaigrette.

Serve this with a fruit salad. For a hearty and satisfying team dinners idea, you might want to try some filling casseroles. Casseroles are baked dishes that combine different ingredients, such as meat, cheese, pasta, rice, vegetables and sauces, into one delicious meal. Casseroles are also easy to make and can feed a large crowd and make serving a breeze.

Here are some filling casserole ideas that your team will enjoy:. Lasagna is classic Italian dish that layers pasta, protein-rich ground beef, turkey or plant based meat and calcium-rich cheese.

Additionally, by adding colorful veggies like spinach, zucchini or mushrooms, you can increase the nutrient density and fiber content. Whether you make it from scratch or buy a pre-made option, lasagna is a hearty and satisfying meal that everyone enjoys.

Enchiladas are a popular dish that consists of tortillas filled with various ingredients and baked with sauce and cheese. You can use corn of flour tortillas. For the filling, use proteins such as chicken, beef or pork, or vegetarian options, such as cheese, beans, or vegetables.

Top with your favorite red or green sauce and cheese. Some common toppings for enchiladas are sour cream, cilantro, olives, lettuce, tomato or avocado. If you have access to an oven, try baking chicken and veggies for a hearty meal.

Use boneless, skinless chicken breasts and add in a variety of colorful veggies like sweet potatoes, broccoli, and bell peppers. A rice or pasta casserole is a great way to make a filling and comforting meal with simple ingredients.

You can easily customize your casserole with different kinds of pasta, rice, cheese, meat, vegetables and sauces. Here are some ideas:. Grilling is a great way to cook meat and vegetables and also enjoy the outdoors and socialize with your team while grilling. Here are some grilled food ideas that your team will love:.

Skewer a variety of marinated meats and vegetables to make kabobs and grill. Choose proteins such as chicken, beef, pork, tofu or shrimp. You can also add some colorful vegetables, such as bell peppers, onions, mushrooms, or cherry tomatoes.

Burgers are a classic and satisfying grilled food that everyone enjoys. You can make burgers with ground beef, turkey, chicken or veggie and season them with salt, pepper, garlic powder or other spices.

You can also add some cheese, pickles, lettuce, tomato, onion or avocado to your burgers. Toast whole grain buns to boost fiber. Serve with roasted veggies or sweet potatoes, a green salad and watermelon. Serving breakfast for dinner is a fun and easy way to enjoy some breakfast favorites anytime of day.

You can make different kinds of breakfast dishes with eggs, cheese, meat, bread and fruits. A smoothie or smoothie bowl bar is a refreshing and healthy option for team dinners.

You can make different kinds of smoothies or smoothie bowls with fruits, vegetables, yogurt, high protein milk , juice or plant-based alternatives.

You can also set up a table with various toppings, such as granola, nuts, seeds, coconut flakes, chocolate chips or honey. Players can choose their own smoothies or smoothie bowls, or you can make some in advance and serve them in cups or bowls.

A smoothie or smoothie bowl bar is a great way to provide your team with vitamins, minerals, antioxidants and hydration. Egg casseroles are a filling dish that can be made ahead of time and baked in the morning. You can mix eggs, cheese, sausage and potatoes in a baking dish and refrigerate it overnight.

Consider adding your favorite veggies, spices or cheeses to add additional flavor. This makes a great one pan dish that serves easily and can be served with a fruit salad or green salad. Quiche is a versatile dish that you can serve hot or cold.

You can choose from a variety of savory flavors and combinations of meat, cheese and vegetables. Some popular quiche fillings are bacon and cheese, ham and spinach or mushroom and onion. Serve quiche along with a green salad or fruit salad on the side for a balanced and nutritious meal.

French toast casserole is a sweet breakfast dish that you can be prepared the night before and baked in the morning. Layers of whole grain bread, eggs and milk combine with maple syrup in a baking dish soak overnight. You can also add some fruit, nuts or chocolate chips as toppings and serve with lean breakfast meats.

Pancakes are classic breakfast favorites that are easy to make and customize. You can use a mix or make your own batter from scratch. You can also add some ingredients to the batter, such as blueberries, bananas or chocolate chips.

They can be kept hot in a warm oven until you have enough stacked high to serve the team.

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