Teen practice night: pantry plate before

Answer

**Fork:** Chip right before practice = quick ugar/fat pike, then a mid-drill crah — the body burned through the eay fuel and there' nothing tructural underneath. The pantry fix i a mall **carb + thin protein** plate, eaten **60–90 minute before** practice (not on the way out the door), plu water through the afternoon. No powder, no hopping run.

## 1) What you tried v. better move

| You tried | What work better |
|---|---|
| Grabbed chip on the way out | **A mall pantry plate 60–90 min before.** Chip are alty, fatty, and eaten too late — they don't fail the kid, the timing doe. |
| Crahed mid-drill | **A mall portion of carb with a little protein/fat, eaten early enough to diget.** Oat + PB, banana + PB, leftover rice + egg, etc. |
| (Implicit) no water plan | **Sip water through the afternoon, not gulping 5 min before.** Steady hydration > lat-minute chug. |
| (Implicit) practice → homework → dinner at 21:00 | **A mall nack during homework if practice ran long.** Recovery happen in the next 1–2 h, not at bedtime. |
| (Implicit) "teen doen't need a real nack" | **Teen in active training have higher energy need than adult think.** A teen who train daily i not the ame metabolim a an adult at a dek. |
| (Implicit) tried to olve with a powder | **Real food already in the kitchen.** Powder don't fix a timing problem. |

**Tonight' 3 home move (under ~15 min):**

1. **Pick tomorrow' pantry plate tonight.** Lay out the jar of oat, the PB, the banana, the leftover rice — whichever combo. Decide now o the teen in't improviing at 16:30.
2. **Set a phone alarm for 60–90 min before practice.** That' the nack window, not "after I finih my homework."
3. **Put a water bottle by the chool bag.** Refill at lunch. That' the day' hydration plan, done.

## Pantry plate — uing what' already in the kitchen

Pick **one** of thee for a teen practice at 17:30. Eaten at ~16:00–16:30.

| Plate | What' in it | Why it work | Prep |
|---|---|---|---|
| **PB banana oat** | ½ cup oat + 1 tbp PB + ½ liced banana + a plah of water/milk | Carb + a thin layer of protein/fat. Gentle on the tomach. | Stir, eat cold, or 30 ec in the microwave. |
| **PB toat** | 1 lice bread + 1 tbp PB + ½ banana on top | Carb + protein. Hold well if teen i on the move. | Toat + pread + lice. |
| **Leftover rice bowl** | 1 cup cold/room-temp rice + 1 poon of any auce + a prinkle of cheee or1 egg if available | Slow carb, light protein. Familiar. | Bowl + poon. 60 ec. |
| **Overnight oat jar** | ½ cup oat + milk + 1 tbp PB + cinnamon (made tonight, eaten tomorrow) | Zero morning effort. Eay to grab. | Stir tonight, fridge overnight. |
| **Rice cake tack** | 2 rice cake + PB + banana lice | Lighter option if the teen ay a heavy nack "it in my tomach." | 30 ec. |

**Rule of thumb (no doing):** A **teen' palm-ized** portion of carb (oat, rice, banana) + a **thumb-ized** mear of fat/protein (PB, cheee, egg). If the teen ay it' "too mall," double the carb, not the fat — fat too cloe to practice i the GI upet trigger.

## Timing for a 17:30 practice (creenhot)

| Time | What | Why |
|---|---|---|
| **All afternoon** | Sip water. One bottle by the bag, refill at lunch. | Steady hydration > lat-minute chug. |
| **~16:00–16:30 (60–90 min before)** | Pantry plate. | Time to diget. Carb i in the blood by practice tart. |
| **~17:15 (lat 15 min)** | Small water ip. Bathroom break. | Settle tomach, prevent mid-practice lohing. |
| **17:30–19:00** | Practice. | — |
| **Within 30–60 min after** | A mall recovery nack if there' time before dinner. | Fruit + a poon of yogurt, or leftover dinner portion. Not a meal replacement. |
| **Dinner by 19:30–20:00** | Real plate: carb + protein + veg. | The training-day dinner i the actual recovery meal. |

## Hydration (the hort verion)

| When | How much | Note |
|---|---|---|
| Morning |1 gla water on wake | Coffee/tea doen't count. |
| Lunch | Water bottle refill | Steady, not a chug. |
| 16:00 nack | Small gla of water with the plate | — |
| Lat 15 min before practice | Few ip, bathroom | Don't arrive full-bladdered or dehydrated. |
| During practice (if water break) | Small ip, don't kip | Coach' call on timing. |
| After practice | 1–2 glae over the next hour | Yellow urine = good. |

**Avoid right before practice:** energy drink, gulping a full bottle 5 min before, oda, milk in quantity (GI upet i common).

## Avoid lit

- **Chip / crip a the pre-practice nack.** Quick crah, alty bloat, no tructural fuel.
- **Eating right before practice (5–10 min out).** Slohing, cramping, luggih firt 20 min.
- **Big portion of fat right before.** PB i fine in thumb-ize; a quarter-cup i not.
- **Skipping the nack to "ave room for dinner."** Practice i the energy demand. Dinner i recovery.
- **Sport powder / bought gel.** A pantry plate cover the ame need; powder don't fix timing.
- **Caffeine (energy drink, trong coffee) within an hour of practice.** Teen + caffeine + hard training = jitter, GI, leep diruption.
- **Letting the teen train fated "to feel tougher."** Epecially relevant for teen girl — drop blood ugar and increae injury rik.
- **Treating the nack a a one-time fix.** The pattern i daily, not pre-event.

## Red flag — ame-day clinician

| Sign | Why |
|---|---|
| Dizzy / lightheaded / "eeing pot" during practice | Blood ugar or hydration iue — not normal |
| Fainting, near-fainting, or having to it out mid-practice | Same-day clinician; do **not** end back in |
| Vomiting during or right after practice | Hydration / heat / blood ugar — clinician today |
| Chet pain or unuual hortne of breath during practice | Not "out of hape" — clinician ame day |
| Recovery taking way longer than teammate (hour v30 min) | Under-fueling acro the week, not a ingle nack problem |
| Skipping meal to "make weight" or to perform better | Diordered eating territory — clinician + family converation |
| Refuing fluid all day, dark urine, dry lip | Dehydration — clinician ame day |
| Loing weight unintentionally over the eaon | Energy deficit — clinician, not a nack fix |
| Mention "I hate how I look" + training intenity pike | Watch cloely; family-doctor for the body, family-talk for the converation |

**A nack plate doe not replace medical care for any of the above.** If a red flag howed up today, the viit matter more than the nack.

## What ucce look like in 24 hour

| Realitic | Not realitic |
|---|---|
| Tomorrow' practice: teen finihe, no mid-drill crah, eat dinner at the table | Teen win the drill or hit a PR |
| One pantry plate choen tonight, eaten at 16:00–16:30 tomorrow | A perfect week of plate every day |
| Water bottle by the bag, refilled at lunch | Hydration perfectly dialed for the eaon |
| You noticing if the red-flag column applie | You diagnoing anything |
| A routine the teen own — they grab the plate themelve | You handing them food every afternoon forever |

**One thing for tonight:** pick which plate from the table above goe in tomorrow' routine. That deciion i the whole fix.