It’s the height of summer but the start of fall sports practices are right around the corner. Success on the field starts in your kitchen! Fuel your athlete’s performance and endurance with these winning tips.

Power up

Eating breakfast builds stored carbohydrate in the body, and this boosts energy and endurance on the field. Stock your kitchen with foods your athlete enjoys that make quick-to-assemble breakfasts easy, such as Greek yogurt, toast with peanut butter or hard-cooked eggs.

Healthy hydration

When participating in warm-weather sports, drinking early and often, not waiting for thirst, is key in staying hydrated. Keep in mind that foods naturally high in fluid, such as watermelon, can be a great tool for hydration and energy.

Recover quick

After a vigorous workout, replenish energy stores to fuel the next practice with a combination of carbohydrate and protein. Ask your Hy-Vee dietitian for details on how much your athlete should consume. In general, eating within a window of 30 minutes up to two hours after a workout refuels the body for the next exercise session. Dairy foods are ideal partners for athletes. Drinking chocolate milk after a workout, for example, helps the body refuel, repair and rehydrate - making it an ideal sports nutrition tool.

Try the following smoothie for a winning breakfast:

Peanut butter and banana breakfast shake

As little as 10 grams of protein can increase muscle growth after exercise. For best results, eat protein-rich foods within one hour after exercise.

All you need:

1 cup fat-free or 1 percent low-fat chocolate milk

1/2 cup frozen banana slices

1 tablespoon peanut butter

1/2 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

All you do:

1. Combine all ingredients in a blender; blend until smooth and creamy. Serve in a tall glass or on-the-go drink container.

Serves 1 Nutrition Facts per serving: 270 calories, 9 gm fat, 2 gm saturated fat, 5 mg cholesterol, 35 gm carbohydrate, 3 gm fiber, 15 gm protein, 220 mg sodium

Source: Midwest Dairy Association

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at