build your most valuable plate with beef

As a sports family, you know that life gets busy. The days are packed with school, practice, friends, family time, and extracurriculars. Some days your schedule can feel like you are chasing a curveball from the moment you wake up to the last minutes of daylight. Student athletes have an intense workload that requires a diet packed with energy and nutrients. The 2020-2025 Dietary Guidelines for Americans revealed that many school age children and adolescents are falling short on essential nutrients that are the cornerstones to their development [2]. Adolescent athletes are in a significant period of growth and development [1]. Every bite counts in supporting their health and optimizing their performance in the classroom and on the field.

Nutrients of Concern.

In the latest guidelines, there is a focus on closing nutrient gaps for adolescents. We do this by increasing their intake of nutrient dense foods that contain essential vitamins and minerals. One of the key fuel sources that is highlighted is protein. Many young athletes are striking out when it comes to consuming high quality protein sources. This puts them at risk for deficiencies in iron, zinc, choline and vitamins B6 and B12 [2]. Why is this population falling short? Here are some of the most common scenarios I run into as a Registered Sports Dietitian.

Nutrition Challenges for Adolescent Athletes.

Every morning an athlete’s first alarm goes off. Snooze. Second alarm goes off. Snooze. Mom and dad are yelling down the hall to wake up. Before they know it, the morning is a rushed blur with breakfast taking a backseat in the hustle to school.

At school, lunch is often short with a limited amount of time to stand in line, select a meal, and then actually eat. Once they get back to their table, they connect with friends and may be distracted from eating and meeting all of their energy needs. If they are able to finish their lunch, the school lunch portion is often not big enough for growing athletes. A perfect storm for missing the mark nutritionally. Adolescent athletes need a significant amount of energy, protein, and carbohydrates to thrive in class and on the field [1]. This is where having a nutrition strategy can make a good athlete a true all-star!

Kick Start the Day with a Delicious Iron Packed Breakfast with Beef.

Kick start the day with a delicious and iron packed breakfast like this Beef and Spinach Breakfast Sandwich. Or, for those mornings when you are on the run, try these Egg Breakfast Mugs paired with a bagel. Another delicious on-the-go choice is a Breakfast Beef Burrito.

If making breakfast in the morning is a challenge, meal prepping breakfast on the weekend or the night before can be very helpful. This could look like making a Beef Breakfast Sausage and Goat Cheese Egg Bake that can be reheated by the slice. 

At the table or on the run, these delicious breakfast options provide essential protein to set the stage for working muscles on the field.

Next Up to Bat Are Snacks. 

Snacks provide quick sources of nutrients and energy for athletes. The best way to make sure your athlete has everything they need is to create a plan for portable and easy to eat snacks.

When hunger strikes, a protein-rich snack is a great choice. An athlete can’t go wrong with delicious options like roast beef and cheese roll ups or Beef Sausage & Egg Muffin Cups. Carrying a portable, non perishable snack, like Beef Jerky Trail Mix, in their backpack will help them manage their hunger and maintain their energy and focus.

There are many great shelf stable snacks that can be quickly tossed in their backpacks. This week, take a trip to the grocery store with your athlete. Walk through the aisles and allow them to pick out a few snacks they already love and explore new snack options to add variety to their day. 

Portable snacks are convenient and nutrient dense choices that provide a boost of protein to fuel young athletes throughout the day. 

Here Comes the Home Run Champ, Lunch.

Lunch is most often the last big opportunity athletes have to fuel before game time. A power plate with carbohydrates and protein will help maintain their energy through the last inning.

To combat some of the challenges of eating lunch at school, packing lunch is a great option on game days. A hearty wrap like the Mediterranean Beef and Veggie Wrap is a great protein packed meal and a good source of iron. Another lunch option is the Greek-Style Beef Pita. 

Paired with a few snacks and a water bottle these meals will have your athlete ready to step up to the plate with confidence.

Finish The Day Strong With Dinner. 

After a long game, there is a critical recovery period when athletes need to re-energize their muscles. Incorporating lean beef into their recovery meal provides a delicious way to refuel and recover.

On those long, eventful days having a plan for dinner can save you from dealing with a ‘hangry’ athlete. Crockpot meals or meals that are made in 30 minutes or less, like a Korean Beef Vegetable Bowl, can save the day! You can also prepare meals the day before. A simple recipe like this Beef & Asparagus Pasta Toss can be quickly reheated to have dinner on the table in minutes.

With the high energy demands of student athletes, beef can offer a winning combination of protein, vitamin B12, and iron to support growth, performance, and recovery (3-8). Whether at breakfast, lunch, dinner, or snacks in between, incorporating beef can help young athletes optimize nutrition and maximize potential on the field.