Jonathan E.

Small
KIN856: Physical Bases of Coaching
Michigan State University
Nutritional Recovery Project

Nutritional Recovery Project

Before introducing my snacks, I want to explain the rationale behind some of the
way I present the material and present some justification behind why I chose to
include some of the choices. The meal cards for my 6 after-performance snacks follow.
1) Demographic/Setting:
I coach middle school/high school student-athletes attending a residential
school who are subject to the provision of a couple who serves as the leader of a
house of 10 14 students of the same gender in the same division (elementary,
middle, and high) in school. Because of the nature of the school as a
residential entity, portion control and a one size fits all model of nutrition has
been adopted so as to ostensibly provide the same amount of food to each child
given their age. The students level of activity is not taken into consideration
when dispensing food. Furthermore, the main health goal/measurement for
the school is Body Mass Index (BMI) thus shedding pounds through the simple
science of burning more calories than one takes in ends up being the means to
a better statistical end. Thus, my athletes come to me under-nourished
considering the amount of work they do as soccer players. Specifically, none of
the athletes that compete on the teams that I coach are ever over 180 lbs (I
know this because none are as big as me and I weigh 180 lbs) and, in fact, most
weight much less than that.
2) Sport:
Soccer is a sport that relies most heavily on the Phosphocreatine system (50%
of the energy contributed to the sport) and the Oxidative system (30% of the
energy contributed to the sport). Other than running, soccer (and hockey) are
sports that have the highest percentage of contribution from that oxidative
system. The fuel source for the oxidative system (or aerobic system) is the
breakdown of carbohydrates and fats.
3) Overall Snack Summary:
Creative Names/Taglines: As an educator, I know that a good hook always
draws in my students better than just opening up with the material no matter
how exciting it is in and of itself. Thus, I gave each of my snacks a creative
name so that the student-athletes might more readily call it to mind. The
tagline describing the snacks serves the same purpose.
Easy-to-Make/Inexpensive: In the end, I chose to mostly construct easy-to-make
snacks that had inexpensive ingredients that can be bought in bulk so that the
student-athletes wouldnt be deterred by the process of making the snacks or
the purchasing of the stuff that made them up. In other words, most of the
snacks can be pre-prepped quite easily for quick eating after competition.
Company Affiliation: One note on some of the ingredients - the school at which I
work is also associated with the Hershey Company and thus their products fit
the above description in that they are very inexpensive for our students (free!)
and easily accessible.
Emphasis on whats needed: Since my student-athletes are already under-
nourished and they are soccer players consistently tapping into the small fat
stores that they have, I didnt worry about the fat, cholesterol, or sodium
content of many of the ingredients. In most of these micro-meals, the fat
content was between 10% - 15% of the total ingredient make-up anyway which
pretty closely matches the recommended amount for athletes.

LIST OF SNACKS (in order of most effective)

1) Grab n Go Breakfast
2) Nuts and Bolts
3) Old School Breakfast
4) PB&B Bagel
5) Chocolate Covered Banana Bread
6) Mac n Cheese and Fries Please
 Grab n Go Breakfast
This combo of easy to eat morning treats can make for a ready-made recharging snack
after completion.

FOODS SERVING SIZE

Apple Juice 1 (8 oz)
Cranberry Juice 1 (8 oz)
Toaster Pastry 2
Yogurt size (a couple bites out of a
large container)
NUTRITIONAL INFO*
INGREDIENTS Cranberry Apple Toaster Yogurt TOTAL
Juice Juice Pastry
Carbohydrates 36 28 72 2-4 140
Protein 1 0 3 6-9 10
Glycemic Index 97 57 100 51 N/A
Explanation of Snack: This one stop shop snack will last a couple of days; buy a typical
container of apple juice and cranberry juice, a box of generic toaster pastries (NOT Pop
Tarts), and a large container of healthy yogurt and your nutritionally balanced micro-
meal is basically ready. Combine the juice together for a CranApple concoction and you
are ready to refuel!
No need for a Gatorade with this one.

Nuts and Bolts

This simple, practical snack is named after the essential tools used to put stuff back
together and like the name suggests, these simple ingredients will help put your body
back together after a performance.

FOODS SERVING SIZE

Raisins 2 (small boxes or a handful)
PayDay Candy Bar 1
NUTRITIONAL INFO*
INGREDIENTS Raisins PayDay TOTAL
Carbohydrates 88 27 115
Protein 2 7 9
Glycemic Index 99 78 N/A
Explanation of Snack: This double fisted snack can be consumed quickly and without
much prep at all. It provides the nuts (PayDay) and bolts (raisins) of all the nutritional
needs required of a good recovery meal and tastes good.

Enjoy with a 32 oz Gatorade Sports Drink!

 Old School Breakfast
Remember when you were a really little kid and you loved trying crazy cereals? Its
that time again relive the taste of your favorite childhood cereal (with a doughnut on
the side) for a recovery snack.

FOODS SERVING SIZE

Froot Loops 2 (2 cups)
Whole Milk 1.5 (12 oz)
Doughnut 1
NUTRITIONAL INFO*
INGREDIENTS Froot Loops Whole Doughnut TOTAL
Milk
Carbohydrates 52 18 23 93
Protein 2 10 2 14
Glycemic Index 98 57 108 N/A
Explanation of Snack: This really easy mini-meal needs a bowl, a spoon, and one hand
to pour (cereal and milk) and grab (doughnut). It accomplishes the carbohydrate goal
and has all foods toward the high end of the glycemic index. Factor in 15 grams of
carbohydrates from Gatorade to get the carb count up.

Enjoy a 32 oz Gatorade Sports Drink prior to eating!

PB&B BAGEL
This homage to the classic PB&J combines Reeses Peanut Butter Cups with Bananas
and a bagel for a tasty nutrient rich recovery meal.

FOODS SERVING SIZE

Bagel (white) 1
Reeses Peanut Butter Cup(s) 3
Banana 1
NUTRITIONAL INFO*
INGREDIENTS Bagel Banana Reeses TOTAL
Carbohydrates 48 27 26 101
Protein 10 1 5 16
Glycemic Index 103 74 47 N/A
Explanation of Snack: This snack utilizing 3 foods can be combined into a tasty
sandwich or consumed in individual portions. Though a little high in protein and one
of the ingredients not meeting the criteria of a moderately high to high glycemic index,
the sum total of ingredients match what an average athlete would need with regard to
the three meaningful ingredients to consider when prepping a recovery snack. Factor
in 15 grams of carbohydrates from Gatorade to get the carb count up.

Enjoy with a 32 oz Gatorade Sports Drink!

 Chocolate Covered Banana Bread
This wholesome recovery snack is a twist on the classic home baked breakfast treat
that will not only fuel your body but taste good going down!

FOODS SERVING SIZE

Bread (wheat) 2 (pieces)
Hersheys Bar w/Almonds 2
Banana 1
NUTRITIONAL INFO*
INGREDIENTS Bread Banana Hersheys TOTAL
w/Almonds Bar
Carbohydrates 26 27 42 95
Protein 7 1 8 16
Glycemic Index 99 74 78 N/A
Explanation of Snack: This snack utilizing 3 simple foods can be combined into a tasty
sandwich or consumed in individual portions. This snack is packed with carbs and
protein and meets (or is close to) the criteria for moderately high to high glycemic
index foods. Factor in 15 grams of carbohydrates from Gatorade to get the carb count
up.

Enjoy with a 32 oz Gatorade Sports Drink!

Mac n Cheese & Fries Please

This combo of American comfort food will be a welcomed snack to a hungry athlete
after a training session.

FOODS SERVING SIZE

Mac n Cheese 1 (1 and cup noodles)
French Fries 1
NUTRITIONAL INFO*
INGREDIENTS Macaroni and French Fries TOTAL
Cheese
Carbohydrates 67 29 96
Protein 14 4 18
Glycemic Index 64 107 N/A
Explanation of Snack: This snack utilizing 2 staple American foods is a little more
difficult to procure and/or purchase but might be exciting for an athlete. Though a
little higher than necessary in protein, it provides the carbs needed and hits close to the
glycemic index levels (especially with some ketchup on the fries!). Factor in 15 grams
of carbohydrates from Gatorade to get the carb count up.

Enjoy with a 32 oz Gatorade Sports Drink!