Water, Water, Water
There is nothing more important during a two-a-days workout than to stay hydrated. The best way to do that is to keep drinking water. Gatorade and sports drinks come in handy if you are feeling weak, tired or cramping up but water is still the best choice. And start early, even before you get to practice.
Eat a Big Breakfast
It’s important to start every day with a big breakfast but it’s especially important if you are getting ready for a full day of workouts. When choosing what to eat in the morning just follow these guidelines -- eat something with protein, carbs and fat. For example, prepare a few eggs with a meat source. Add some yogurt with fruit and nuts for added protein and fat. Consider adding a little salt to your breakfast too. If you don’t have enough salt, you could cramp up. Eat big to start the day and it will carry you through the tough workouts.
Eat Hydrating Snacks
If you are able to take breaks during practice, it’s a good idea to keep hydrating foods on hand. For example, foods that carry water like apples, cantaloupe, cauliflower, carrots, etc., can help keep you hydrated.
Eat Throughout the Day
It’s not only important to eat a good breakfast and hydrating snacks during the workout but also in between two-a-days. It’s important to keep your calories up all day, especially since athletes will burn a ton while in practice. To keep up calories means to eat a diet heavy in protein, carbs and fat. Make sure the carbs and fat are healthy fats too.
There are many wonderful snack and food options for summer workouts. Here are a few other ideas:
Beef Jerky -- this is high in salt and it won’t spoil in your gym bag
Crackers with peanut butter
Peanut Butter & Jelly sandwich
All Fruit & Veggies
Energy or Power Bars - another wonderful option that won’t go bad
Hard boil eggs with a little salt
What do you like to feed your kids during a heavy workout? We’d love to hear your ideas!