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The techniques, ideas, and suggestions in this document are not intended as a substitute for proper
medical advice! Consult your physician or health care professional before performing any exercise
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is at the reader's sole discretion and risk.
Welcome
This 30-day challenge is designed to help youth athletes develop an awareness of how nutrition
impacts their performance in both sports and the classroom.
Each day, athletes will be given a nutrition “challenge” to complete. The challenges range from
eating a balanced breakfast to finding a healthy pre-practice snack at a convenience store! Our
goal is to empower athletes to make healthy choices because they know how it will impact their
performance, NOT because their coach or parent is telling them what to eat.
Our 30 Day Challenge is NOT a diet. This is an introduction to healthy eating habits that will
serve youth athletes well throughout their entire life.
We encourage parents, coaches, and athletes to embark on this challenge together!
Ready to get started?
DAY 1
Challenge
Create a Balanced Breakfast, consisting
of a high-quality protein, a high-quality
carbohydrate and a bit of fat.
WHY this is important
Studies show that students who eat breakfast have better concentration, attention span
and memory. They also suggest that teenagers who eat breakfast are more likely to take in
adequate amounts of iron, the nutrient that helps transport oxygen in the body to help you stay
energized. As a student and an athlete, you need this!
Examples & Tips to Complete Challenge
A balanced breakfast has a high-quality carbohydrate (whole grain, fruit, vegetable, milk or
yogurt) combined with a high-quality protein (meat, eggs, beans, milk or yogurt).
*Notice that milk and yogurt alone make a balanced breakfast!
1
1 cup of milk with an orange
2
Toast with a hard-boiled egg
3
Greek yogurt with berries & nuts
4
Bagel w/eggs & a slice of cheese
5
English muffin w/turkey
sausage & cheese
6
Waffle w/turkey sausage,
side of berries
What was your
Balanced Breakfast today?
DAY 2
Challenge
Try a new RED FRUIT or vegetable.
WHY this is important
Vegetables are packed full of vitamins, minerals, phytonutrients and fiber. Adults tend to eat
the foods that we were exposed to as children, which can limit food variety. It can take 5–6
times of trying a food before you realize you actually like it.
The bright colors that give fruits and vegetables their beauty come from phytonutrients. These
are compounds in the food that work to minimize inflammation and keep the inside of your body
healthy. There are hundreds of phytonutrients that exist. A few of the more common ones
include beta-carotene, anthocyanins, lycopene and lutein.
Examples & Tips to Complete Challenge
1
Tomato
2
Red Bell Pepper
3
Red Hot Pepper
4
Watermelon
5
Raspberries
6
Strawberries
7
Red Apple
8
Cherries
9
Red Grapefruit
What new Red Fruit
or Vegetable did you try today?
DAY 3
Challenge
Fuel your body properly after exercise.
WHY this is important
Recovery Nutrition! This is the popular term used to describe what you eat and/or drink
immediately after you exercise. Many athletes think that protein is the most important nutrient
to consume post-exercise, but carbohydrates are actually the fuel that needs to be replenished.
When trying to determine if you need a recovery meal and what you should eat after you
exercise, you will need first to understand the purpose of the recovery meal.
After exhaustive exercise, the muscle can become depleted of carbohydrate, the nutrient that
fueled your activity. The work that the muscle just completed may result in some muscle
breakdown. Whether you depleted your fuel stored and broke down muscle depends on how
hard and how long you worked your muscles.
Ask yourself these questions:
First, how exhaustive was your activity? Do you have another event that you need to fuel up for?
How soon will you be sitting down to a balanced meal? What is your goal?
If you have a hard time gaining weight, have completed exhaustive exercise lasting greater than
45 minutes, have another event coming up soon that will require your muscles to be filled with
fuel or know that it will be a while before you eat again, then you need a well-planned recovery
meal. The recovery meal should include a healthy carbohydrate and a source of high-quality
protein. The size of that meal will depend on your individual daily needs. Use the examples to
guide you in your selection.
Examples & Tips to Complete Challenge
Recovery snack suggestions for immediately after training:
1
Chocolate milk
2
¾ cup cereal w/8 oz. milk, 1 tbsp. raisins
3
Greek yogurt w/1 tbsp. honey, berries
4
Nut butter and jelly sandwich
5
½ turkey sandwich w/ banana
6
apple; 1 oz. beef jerky
What Recovery Snack
did you try today?
DAY 4
Challenge
During school, stop and take 8 gulps
at the drinking fountain.
WHY this is important
Hydration is the key to feeling energized and 8 gulps is roughly equal to 1 cup of fluid. If you
stop and take 8 at least 4 times throughout the day, you consume 4 cups of water without even
realizing it.
Examples & Tips to Complete Challenge
Between classes, make sure to stop at the drinking fountain and take 8 swallows.
1 gulp = 1 ounce of fluid!
Drinking Fountain Stops:
DAY 5
Challenge
Create a hydration schedule based on your estimated
hydration needs.
WHY this is important
Even if you feel as if you drink a lot of water, staying hydrated when you are at school all day and
then practice in the evening can be a challenge. Creating a hydration schedule can help get you
in the habit of drinking at regular times throughout the day.
Examples & Tips to Complete Challenge
In order to create a hydration schedule, first recall the Dietary Reference Intakes (DRI) for water:
•
•
•
•
Boys 9–13 years old= 2.4 liters (10 cups)
Girls 9–13 years old= 2.1 liters (9 cups)
Boys 14–18 years old= 3.3 liters (14 cups)
Girls 14–18 years old= 2.3 liters (10 cups)
In addition to the above DRI, consider the amount of time you spend exercising. You will need
additional fluid around the time of exercise. Use this example (adjust according to your schedule):
1
6:30 am (as soon as you wake up) — 1–1 ½ cups water
2
7:30 am (as you leave for school or on the way
to school) — 1 cup water
3
9:30 am (in school) — 1 cup (8 gulps) from the school
drinking fountain
4
11:30 (Lunch at school) — 1 cup water
5
1:30 (in school)- 1 cup (8 gulps) from the school
drinking fountain
6
3:00-3:30 (after school — 1–1 1/2 cups water
7
30 minutes before exercise — 1 cup water)
8
During exercise — sip 1 cup water throughout
9
After exercise — 1 ½ cups water
10 With evening meal — 1 ½ cups water
11 2 hours later — 1 cup water
Track How Many Cups of
Water You’ve Had Today (each
circle represents 1 cup):
DAY 6
Challenge
Create a list of all of the protein foods that you like.
WHY this is important
Many young athletes don’t think much about what they eat because they don’t have to;
someone else is planning and preparing the meals. But it’s important to learn meal planning
and meal preparation steps so that you can be responsible for your sports nutrition plan. If you
have a list of foods that you really like, you can begin to pair them together to create balance.
A later challenge will be to create a list of all of the nutrient-rich complex carbohydrates
that you like!
Examples & Tips to Complete Challenge
We get protein from both animal and plant-based foods, but animal-based foods are most
often associated with protein sources. That’s because animal products are complete sources
of protein. They contain all of the amino acids needed to build a new protein. They are often
referred to as high-quality protein sources. Examples include: animal-based foods such as red
meat, poultry, chicken, fish, milk, eggs and cheese.
Many plant-based foods are good sources of amino acids, but are considered incomplete
protein sources because they are missing one or more of the essential amino acids. Example
include: Beans, lentils, nuts, seeds and soy-based products such as tofu. Athletes that follow
a vegetarian or vegan diet can meet their protein needs with these plant-based sources, but it
requires extra thought and planning to insure they meet their daily needs.
Protein Foods I Like:
DAY 7
Challenge
Find, print from your computer and read
the “Supplements Position Statement” that was published
by the National Federation of State High School Associations
(NFHS) Sports Medicine Advisory Committee (SMAC)
on the use of dietary supplementsin young athletes.
WHY this is important
Dietary Supplements are a hot topic in the world of sports nutrition, yet many young athletes
have no idea if they are safe, if they are proven effective or how to determine if they are
contaminated.
The internet is filled with information on dietary supplements, and it is not all accurate. Knowing
where to find reliable information is the first step to learning truthful information.
Examples & Tips to Complete Challenge
The National Federation of State High School Associations (NFHS) Sports Medicine Advisory
Committee (SMAC) published a “Supplements Position Statement” on the use of dietary
supplements in young athletes. Visit their website to complete today’s challenge:
www.nfhs.org/sports-resource-content/supplements-position-statement
I have read the Supplements Position Statement
sign & date
DAY 8
Challenge
Try a new protein source.
WHY this is important
Eating a variety of foods is the best way to insure you meet your vitamin and mineral needs
for the day. For example, if you do not get adequate Vitamin B12 on one day, you will not feel
tired that day, but if you don’t reach your daily needs day after day after day, the symptoms of
deficiency might show up. By eating new foods and different foods each day, you increase your
chances of a getting all of the vitamins and minerals. That is how you grow & develop properly,
feel energized and improve your training and sports performance.
Examples & Tips to Complete Challenge
As you hopefully learned in an earlier challenge, protein can come in many forms.
To complete this challenge, try a new meat, poultry or turkey product, or a variety of fish or
shellfish you’ve never tried. Try a new bean or lentils as part of your meal. Other examples
include edamame, hummus, cheese, yogurt, soy or egg product.
What new protein source
did you try today?
DAY 9
Challenge
Make your own ‘balanced’ trail mix!
WHY this is important
Finding foods to eat quickly on the go is not usually the hard part; it’s finding something with the
right blend of nutrients.
Trail mix is an easy, portable food if it’s made right. Remember that nuts and seeds are healthy
fats, but if you eat too many at a time, you lose your meal balance and can end up filling up
without eating enough of the other nutrients. A healthy trail mix should include a balance of
carbohydrates, protein and some fats. Use the examples to your own blend using foods that you
love.
Examples & Tips to Complete Challenge
Remember a trail mix should include all 3 nutrients: carbohydrates, protein and fat. Use the
following as an example:
granola (also contains some fats)
1
2
Fats:
dry cereal
Protein
options:
Carbohydrates options:
1
2
3
4
5
1
2
3
dried fruits
pretzel nuggets or pieces
chocolate chips (also contain fats)
dried soybeans
chopped beef jerky
nuts
seeds
dried coconut flakes
What ingredients were in your train mix today?
Carbohydrates
Protein
Fats
DAY 10
Challenge
Prepare one of your favorite foods in a NEW way.
WHY this is important
The way that you prepare a food can have a big impact on whether you like it or not. Realizing this
is important so that you don’t decide you hate a food after trying it only one time or prepared one
way. Today’s challenge is to eat a food you really like, but prepared in a different way.
Examples & Tips to Complete Challenge
Here are a few examples to help you understand:
*The options are endless!
1
Eat your eggs hard-boiled instead of scrambled.
2
Eat your celery raw (with some nut butter),
instead of mixed into a meal such as soup.
3
Eat your carrots raw instead of cooked.
4
Make kale chips instead of adding raw kale
to a salad
5
Bake your chicken in the oven rather than pansearing or frying it.
6
Make a homemade pizza using a mini bagel,
sauce, mozzarella cheese & toppings rather than
buying it from a pizza shop
7
Add Greek yogurt to a smoothie instead of eating
it directly from the container.
What food did you prepare
in a new way today?
DAY 11
Challenge
Buy a large bag of your favorite crunchy snack and transfer it
into single-serving containers.
WHY this is important
Meal preparation of any kind can be a hassle, but it’s important that you begin to practice this
skill early in your sports career. Creating single-serve portions of food so that it’s ready to grab
and go is a great way to begin practicing meal preparation.
Examples & Tips to Complete Challenge
Here is what to do:
•
•
•
Purchase a food you buy in bulk (crackers, pretzels, rice cakes, etc.).
Purchase a box of small plastic bags (such as sandwich bags).
Look at the Nutrition Facts label of the bulk product to determine the serving size and the
number of servings in the bag. Create single-serve portions based on the serving size listed
on the label. For example, if your bag of pretzels says that the serving size is one ounce or
about 9 pretzels, and the number of servings per container is 9, then grab 9 plastic bags and
put 9 pretzels in each.
Now you have 9 single-serve portions ready to grab and go.
What single-serve snack
did you prepare today?
DAY 12
Challenge
Try a new starchy complex carbohydrate food.
WHY this is important
Registered dietitians recommend that you eat a variety of foods for a reason: different foods
provide different nutrients. If you eliminate a food group, you are not just eliminating that food,
you are potential eliminating a nutrient necessary to help you grow, develop and perform well
at your sport. Eating a variety of foods from all of the food groups helps to make sure that you
meet your nutritional needs.
Complex carbohydrates are the preferred fuel source of your working muscles. They are also
important to help your brain function and focus.
Nutritionally speaking, complex carbohydrates are found in foods such as breads, cereals,
rice, pasta, beans, starchy vegetables such as corn or potatoes, and non-starchy vegetables
such as green beans and broccoli. For this challenge, I want to choose a new starchy complex
carbohydrate. See the examples for more options.
Examples & Tips to Complete Challenge
Examples of starchy complex carbohydrates:
1
Breads: try a new version of a bread such as naan bread, corn tortilla, flour tortilla, English muffin or bagel.
2
Try a new type of pasta such as whole wheat.
3
Try a new grain such as buckwheat, quinoa, couscous or wild rice.
4
Try pancakes made with whole-wheat flour.
5
Granola, oatmeal, cream of wheat or other cereal you have never tried.
What new complex carbohydrate did you try today?
DAY 13
Challenge
Eat a NEW ORANGE food.
WHY this is important
Recall in an earlier challenge we introduced and discussed the importance of phytonutrients.
Foods that are naturally orange in color are another example of foods that contain
phytonutrients. The beta-carotene in orange foods help maintain a healthy immune system,
skin, bones and vision. These are all benefits to athletes so you can train and compete at your
best, and also keep your eyes sharp and bones strong to prevent injury.
Examples & Tips to Complete Challenge
Examples of orange foods that will be great additions to your meal plan:
1
Sweet potato
2
Carrot
3
Butternut squash
4
Orange
5
Tangerine
6
Clementine
7
Pumpkin
8
Apricot
What new orange fruit or
vegetable did you try today?
DAY 14
Challenge
Make sure to get 100% of your daily iron needs for the day.
WHY this is important
Iron is a very important nutrient for both female and male young athletes. Iron is part of the
protein hemoglobin, which carries oxygen in the blood. It is also a part of myoglobin in muscles,
making oxygen available for muscle contraction. Iron deficiency does not happen overnight; it
results when your diet is inadequate day after day, for weeks.
Consider the symptoms of iron deficiency and you will understand why it is important. Early
symptoms include thinking impairments, general fatigue, irritability, decreased attention,
and decreased productivity. As a young athlete, this all means decreased or poor athletic
performance. Today, focus on making sure you reach your daily needs.
Examples & Tips to Complete Challenge
Iron is measured in milligrams (mg). To reach your daily recommended intake you will need to
consume:
•
Male age 9-18 years= 8 mg iron/day
•
Female 9-13= 11 mg iron/day
•
Female age 14-18= 15 mg/day
You can use the food label to see how much iron is in a serving of the food you are going to eat. By
law, the food label must list the amount of iron that the food provides. Look on the Nutrition Facts
label and use the information to compare products. The following are examples of iron-rich foods:
1
3 oz. beef= 3.2 mg
2
3 oz. chicken breast= 1.1 mg
3
3 oz. turkey dark meat, roasted= 2.3 mg
4
¾ cup iron-fortified cereal= (varies) 12-18 mg
5
1 cup lentils, boiled= 6.6 mg
6
½ cup spinach, cooked= 3.2 mg
7
1 cup oatmeal, fortified, instant= 10 mg
8
½ cup raisins, packed= 1.5 mg
What iron rich foods did
you eat today?
DAY 15
Challenge
Make a homemade protein smoothie, without protein powder!
WHY this is important
Many athletes assume that adding protein to a smoothie is the only way to add high-quality
protein. Not so! A combination of protein sources from food means that you are also getting a
combination of other nutrients. Cow’s milk, soy milk, Greek yogurt or regular yogurt also contain
high-quality protein and make a great liquid base for your smoothie.
A smoothie should be balanced, meaning it contains a combination of both carbohydrates and
protein. It can even contain some healthy fats. That’s another reason that soy milk, cow’s milk,
and yogurt make great smoothie bases. They naturally contain a balance of these nutrients.
Add a small amount of fruit, and even a veggie if you are feeling really daring, and you have a
balanced smoothie you can have as a meal or as an exercise recovery option.
Examples & Tips to Complete Challenge
Here are a few examples:
•
Smoothie Example #1- ¾ cup frozen blueberries, 6 ounces Greek yogurt, 2 ounces skim milk.
Blend together well.
•
Smoothie Example #2- ½ cup grapes, ½ cup vanilla Greek yogurt, 1/3 cup pineapple, ½ small
apple. Add ice, blend well.
What did you put in your smoothie today?
DAY 16
Challenge
Eat a NEW PURPLE or BLUE Vegetable or fruit.
WHY this is important
Colored fruits and vegetables are filled with phytonutrients - the chemical compounds that keep
you at the top of your game! Today’s challenge is to try a new purple or blue fruit or vegetable.
There are so many to choose from!
Examples & Tips to Complete Challenge
1
Eggplant
2
Cabbage
3
Purple grapes
4
Plum
5
Figs
6
Blackberries
7
Prunes
8
Blueberries
9
Raisins
What new purple or blue
fruit or vegetable did you try
today?
DAY 17
Challenge
Create a dinner meal for the night before a morning competition.
WHY this is important
Have you heard of pasta parties or carbohydrate loading? This is the practice of loading up the
muscles with carbohydrates in the days leading up to an event as an attempt to store more fuel.
Eating a balanced, carbohydrate-rich meal the night before a big competition is important, but
simply stuffing your face with carbohydrates is not the proper way to do it. Young athletes have
a limited ability to store carbohydrates when compared to adult athletes, and may rely more on
fat as an energy source to fuel their workout.
Pasta is one of the complex carbohydrates that works well as a fuel for working muscles, but
there are lots of other good choices. This challenge is to create a balanced meal to be eaten the
evening before a morning competition.
Examples & Tips to Complete Challenge
Recall the same principles of a balanced meal: a nice blend of complex carbohydrates, protein and
fats. The following are a few examples:
•
•
•
Spaghetti & Meatballs= Pasta (carbohydrate); 2 lean meatballs (protein & fats); dinner roll
(carbohydrate); pat of butter or margarine (fat)
Chicken Stir-fry= Rice (carbohydrate); chicken (protein); olive oil (fat); vegetables
(carbohydrate)
Steak Fajitas= Flour tortilla (carbohydrate); steak (protein and fat); onions/peppers/other
vegetables (carbohydrates)
Now go build a balanced meal!
What did you create for your balanced dinner today?
DAY 18
Challenge
Create a list of foods for your own “Portable Pantry”.
WHY this is important
Young athletes are always on the go. Having a list of portable foods that you can take with you is
a great way to always be prepared. We refer to these foods as an athlete’s “Portable Pantry”!
You don’t necessarily have to have these foods in your cabinet, but it’s important to be prepared
with a list so that you know what you need to buy at the store before a travel weekend without
giving it much thought. Use the examples provided to help you build your own Portable Pantry.
Remember to choose foods from each category.
Examples & Tips to Complete Challenge
Carbohydrate Foods:
Protein Foods:
Fats:
•
•
•
•
•
•
•
•
•
•
•
•
•
Microwavable rice
pouches
Dried fruits
Whole fruits
Applesauce cups
Breads, bagels, crackers,
Oatmeal packs or dried
cereal/granola
String cheese
Tuna pouches
Beef jerky
Canned chicken
Greek yogurt
•
Fluids:
Nuts
•
Nut butters (peanut, •
almond, etc.)
Seeds (these can
•
be used to make
a trail mix)
What will you put in your Portable Pantry?
Bottles of water
100% juice
cartons
Sports drinks
(as needed)
DAY 19
Challenge
Find a food that has 4 grams of fiber or more, but don’t eat it
before exercise!
WHY this is important
Most young athletes have heard of vitamins and minerals, and know that they are important,
but fiber gets less attention. Dietary fibers are carbohydrates that cannot be digested in whole.
There are two types of dietary fiber, soluble and insoluble. Both types are important to promote
regular bowel movements and keep us healthy.
Because dietary fiber results in roughage, it is not a food you should eat before exercise. Instead,
you should include fiber at other meals throughout the day to meet your daily requirements.
Examples & Tips to Complete Challenge
The daily intake of fiber differs for male and females. As a rule of thumb, aim to get at least
25 grams of fiber per day.
Soluble fiber is found in foods such as beans, peas, fruits, oats, nuts, seeds and vegetables.
Insoluble fiber is found in foods such as fruits, nuts, seeds, vegetables, wheat bran and wholegrain foods such as brown rice, whole-grain breads, cereals and pasta.
Use the food label to find how much fiber is in foods. For foods that do not have a nutrition label,
use the internet to see if you can find the amount of fiber in certain fruits and vegetables. Reliable
websites such as those ending in .org or .gov can help.
What foods do you like to eat that has 4 or more grams of fiber?
DAY 20
Challenge
Try a new HERB or SPICE.
WHY this is important
Long hours of training will put a lot of strain on a young athlete’s body. That intense training can
cause an inflammatory response that may result in pain. One way to help prevent inflammation
and support the immune system is to eat a diet that is high in antioxidants, including herbs
and spices. Not only do they add flavor to your food, they can help minimize your feelings of
soreness after a hard workout. Today’s challenge is to try a new one.
Examples & Tips to Complete Challenge
There are endless herbs and spices that you could choose from. Here are a few suggestions:
•
Ginger — sprinkle it on an orange or grapefruit or add it to your oatmeal or smoothie.
•
Cinnamon — sprinkle on your toast.
•
Basil — add it to your pizza.
•
Turmeric — sprinkle it on your eggs or add it to your rice.
•
Garlic — add to soups, stews, salad dressing, marinade or a dip.
What new herb or spice did you try today?
DAY 21
Challenge
Make sure to reach your DAILY recommended
intake of CALCIUM today.
WHY this is important
The teenage years (and the entire period of adolescence) are a critical time for bone development.
Your bones are growing longer at a rapid rate as well as gaining density. Calcium, along with
other bone-building nutrients, is essential for proper bone development, which is why calcium
needs are the highest during this stage of life. As athletes, having strong bones should be a
number-one priority. Strong bones reduce your risk of injuries such as bone fractures and bone
breaks. Think about that. An injured athlete is not going to perform the best he or she can. Injury
prevention is key to performance and that means meeting calcium needs should be a priority.
Examples & Tips to Complete Challenge
Calcium is measured in milligrams (mg). To reach your daily recommended intake, both males
and females should consume 1,300 mg of calcium.
As a general rule of thumb, consuming 3-4 servings of dairy a day should get you close to your
daily requirement. The following are specific food sources and how much calcium they provide
per serving size.
1
1 cup cow’s milk = 300 mg
2
5.2 oz. Greek yogurt= 160 mg
3
1 cup broccoli, chopped= 62 mg
4
1 oz. cheddar cheese= about 175 mg
5
1 frozen whole-grain waffle (check label) =
about 196 mg
6
½ cup tofu= 275 mg
7
½ cup soybeans, mature, cooked= 88 mg
8
½ cup white beans, canned, cooked= 96 mg
What foods did you eat today
that had calcium?
Food
MG
DAY 22
Challenge
Pack an after-school snack to eat before practice.
WHY this is important
Fueling your body properly before activity will result in a better training session, and that will
lead to better performance. The amount of food that you eat before exercise will depend on
the amount of time that you have. The more time, the more you can eat; the less time, the less
you can eat. Since many young athletes go directly from school to practice, taking a mini-meal
or snack along is the only option. Even if you go home, you can complete this challenge. As a
young athlete, it’s important to get in the habit of packing some fuel because at some point this
will be a necessity.
Just like it’s your job to remember your shoes when you go to gym, it’s important that you are
responsible for your nutrition.
Examples & Tips to Complete Challenge
Grab your mini-cooler and load it with an ice pack and a mini-meal for after school. Remember
to make sure it is balanced, meaning it contains both a protein and a carbohydrate. The
following are a few examples:
1
Peanut butter-and-jelly sandwich with an orange
2
3 graham crackers, peanut butter & a hard-boiled
egg
3
Oatmeal made with milk, blueberries
4
Cottage cheese and fruit
5
Roast beef sandwich on whole-wheat bread &
10 grapes
6
6 crackers, 1 ounce cheese, 1 ounce sliced turkey,
13 strawberries
What after school snack did
you eat today?
DAY 23
Challenge
Sleep 8-10 hours tonight.
WHY this is important
Many athletes assume that the body recovers immediately after exercise, but that’s not the
case! Sleep is your body’s time to really recover. As you fall into a deep sleep, your body
becomes more relaxed, slows down and heals. If you give your body the rest and time to recover
that it deserves, it will work better for you during the hours you are awake. Depriving your body
of sleep can decrease your ability to focus, learn, and listen, which can have a negative effect on
your performance in the classroom and in your sport.
Examples & Tips to Complete Challenge
It can be a challenge to find extra time in your day to rest & recover (sleep), but remember, this
should be a priority. The following are some tips to help you fall asleep faster:
•
•
•
•
Try to go to sleep at the same time every night, or as many nights as possible, even weekends.
Do not wait until the last minute to do your homework. Look for opportunities during the day so
that you are not stuck staying up late to study.
Turn off all electronics and leave them out of your bedroom.
Avoid things that could disrupt your sleep, such as energy drinks or caffeinated beverages.
How much sleep did you get? What can you do
to improve your sleep schedule this week?
DAY 24
Challenge
Eat a NEW GREEN VEGETABLE.
WHY this is important
Remember those phytonutrients and antioxidants that you previously learned are beneficial for
your body? They are in those dark green vegetables too. Today’s challenge is to try a new GREEN
vegetable.
Examples & Tips to Complete Challenge
Examples of green foods that will make a great addition to your diet:
1
Spinach
2
Green pepper
3
Broccoli
4
Brussels sprouts
5
Green beans
6
Kale
7
Collard greens
What new green vegetable
did you try today?
DAY 25
Challenge
Invite your family to a family meal.
WHY this is important
Young athletes are very busy and that busy schedule often gets in the way of spending quality
time with the family. But there is strong evidence to support the importance of quality meal time
with the family. Surprise your family by inviting them on a date. Tell them that you want to have
a family meal with them. Remember that a family meal does not have to be dinner at home.
Read the examples I provide and determine which one will work best for your family.
Examples & Tips to Complete Challenge
1. If your family has gotten to the point where you never eat together, suggest one day and
mealtime when everyone is available and try to set a weekly date. For example, every Sunday
you have breakfast. If you really want to take on this challenge, make the meal yourself and
serve your family.
2. If there is not a morning or evening that works, pack a picnic and take it to the ballfield. Pack
a blanket and a cooler of food and drinks. The important part is that you are all together.
3. If neither of those sound appealing, suggest a date night out. Get a calendar and sit the
family down and decide when the date will work. Show your family that spending time with
them away from school and sports is important.
When are you going to have your family meal?
DAY 26
Challenge
Include a good food source of omega-3 fatty acids in your diet
today. It can’t be supplements!
WHY this is important
Omega-3 fatty acids are an important fat source in our diets, but not many of us are eating
enough. The main source of omega-3 is from fish, and we are also able to obtain small amounts
from vegetable oils, walnuts, flaxseeds, and a few other foods.
This challenge is to get you thinking about omega-3 fatty acids, and if nothing else, try a food
that is a good source.
Examples & Tips to Complete Challenge
To complete this challenge, include one of the following food sources of omega-3 in your meal
plan today.
3-4 oz. portion of fish. Choose from:
• Mackerel, salmon, albacore tuna.
If you absolutely refuse fish, try one of these plant-based sources that provide trace amounts:
• Walnuts, flaxseeds, flaxseed oil, tofu.
What food did you eat that has
omega-3 fatty acids?
DAY 27
Challenge
Practice balancing your protein intake today.
WHY this is important
Protein is an important nutrient for building tissues in the body.
Younger athletes (pre-puberty) need less protein than older athletes (post-puberty), but most
athletes are getting more than enough.
Protein is commonly overconsumed at the dinner meal (eating 5-10 ounces of meat) but underconsumed at other times of the day.
Rather than focus on more protein, today’s challenge involves balancing your protein intake
evenly throughout the day. Try to consume a high-quality protein source at each meal, even
snacks! The goal is to get at least 10 grams and no more than 30 grams per meal. To do this,
you need to learn how much protein is in foods. Use the examples to learn how much protein is
in some commonly consumed foods.
Examples & Tips to Complete Challenge
1
2
3
4
5
6
7
8
3 ounces of chicken, beef, fish or turkey =
21 grams
What foods did you eat today
that had protein?
Breakfast:
1 egg = about 7 grams
1 cup milk = about 8 grams
1 container (5.2 ounces) Greek yogurt =
18 grams
Lunch:
1 container regular yogurt = about 8 grams
½ cup beans (not including green beans) =
7 grams
½ cup cottage cheese = about 14 grams
1 ounce cheese = about 7 grams
Dinner:
DAY 28
Challenge
Go inside a service station, mini-mart or convenience store
and find a balanced meal option to eat on the go.
WHY this is important
Athletes are busy people and sometimes a mini-mart, service station or convenience store is the
only option! Don’t let this be an excuse for choosing the wrong foods. These days, you can find
healthy items almost anywhere — even a mini-mart.
Examples & Tips to Complete Challenge
Start by checking for a refrigerated section. Carbohydrates are easy, because many of them
are shelf-stable and can be found throughout the store. High-quality protein is another story.
Most need refrigeration, so we suggest finding that first. If they have one, you can often find
sandwiches, cheeses, hard-boiled eggs, yogurt or other pre-packaged items that consist of a
high-quality protein. If they do not have one, head to the beverages.
If nothing else, most mini-marts have a beverage section where you can find a container of milk.
Recall that milk has a great balance of protein and carbohydrates plus loads of other nutrients
needed to build strong bones. Another protein option is beef jerky. Pair that with a high-quality
carbohydrate such as a pre-packaged ‘to-go’ cereal or fruit or with a low-fat bag of pretzels or
baked chips.
What food did you find at the convenience store
that was balanced and could be eaten on the go?
DAY 29
Challenge
Try a new “healthy” fat.
WHY this is important
Fat is an important fuel source for young athletes.
Fat absorbs nutrients, provides essential fatty acids, protects vital organs, and serves as an
insulator to keep the body warm.
It also acts as a source of energy when participating in activity.
Examples & Tips to Complete Challenge
Fats are broken into two types: unsaturated and saturated fat. Unsaturated fats are often
referred to as the healthy fats.
They contribute vitamins, minerals and phytonutrients in your diet.
Examples of a few healthy fats include:
•
•
•
Nuts such as almonds, walnuts, cashews, pistachios
Seeds such as pumpkin seeds and sunflowers seeds
Avocados, nut butters, olives
What new healthy fat did you try today?
DAY 30
Challenge
Today’s challenge is to keep a food journal of what you eat.
WHY this is important
By keeping track and viewing your food journal you will be able to see what you are actually
consuming from day to day. This is the first step in identifying if and where you can make
changes to your eating plan. For example, you may notice after journaling that you did not eat
a single vegetable or fruit all day long.
Examples & Tips to Complete Challenge
Here is an example of how to organize your food journal:
Include time of day, what you eat, and most importantly, portion size.
My Food Journal
Time
of day:
Type & amount
of Food
7:00 a.m.
1 piece of toast, 2 egg whites, 1 cup
2% milk
10:00 a.m.
1 green apple (medium size) with
2 tbsp. peanut butter
12:00 p.m.
Grilled cheese on wheat bread with
1 cup of tomato soup and 12 oz.
of water
3:00 p.m.
1- 5.3 oz. Chobani Greek yogurt
6:00 p.m.
5 oz. cheeseburger on wheat bun with
lettuce, tomato, and ketchup, 2 cups of
broccoli , 8 ounces of water
9:00 p.m.
5 whole-wheat crackers with 1 ounce
cheese
Time
of day:
Type & amount
of Food
W E E K
1
W E E K
2
W E E K
3
W E E K
4
W E E K
5
1
2
Try a New Red
Fruit or
Vegetable
9
3
10
Prepare a
Favorite Food in
a New Way
Recovery
Snack
30 DAY CHALLENGE
Create a
Balanced
Breakfast
8
Try a New
Protein Source
Make a
Balanced
Trail Mix
4
Take 8 Gulps of
Water 4X
at School
11
Create
Single-Serve
Snacks
6
Read
“Supplements
Position
Statement”
7
NUTRITION TRAINING
Create a List of
Protein Sources
14
5
13
Create a
Hydration
Schedule
12
Eat a New
Orange Fruit or
Vegetable
Meet DRI
of Iron
Try a New
Complex Carb
20
Meet DRI
of Calcium
Mini-Mart
Meal
28
21
19
17
18
16
15
27
Try a New Herb
or Spice
Prepare a
Healthy Dinner
26
Find Foods
with Fiber
Try a New
Purple or Blue
25
Pantry”
Make a DIY
Protein
24
Balance Your
Protein Intake
Create a
“Portable
Smoothie
Fruit or
Vegetable
23
Eat a Food with
Omega-3
22
Invite Your
Family to a Meal
Fatty Acids
Eat a New
Green Vegetable
Keep a
Food Journal
30
Sleep 8-10
Hours Tonight
Pack an
After-School
Snack
29
Try a New
Healthy Fat