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<\/strong><\/h3>\nAthletes with ADHD often take appetite-killing meds that easily disrupt normal fueling cycles and contribute to fluctuations in energy. Athletes need steady energy to be able to concentrate and perform at their best. Hence, athletes with ADHD need to vigilantly monitor their bodies for early signs of hunger, including feeling fatigued or moody. Some may seek an energy drink such as Red Bull or some coffee, but the solution is not caffeine. They need fuel!<\/p>\n
When athletes with ADHD miss meals due to lack of planning, they often end up craving sweets\u2014a sign the body is too hungry and wants a sugar-fix. They can then easily succumb to overindulging in cookies, candy, and other so-called \u201cjunk foods.\u201d This may happen at 10:00 pm, after their appetite-suppressing meds have worn off, and this can disrupt normal sleep patterns, as well as kill their appetite for their breakfast and that perpetuates a bad eating cycle.<\/p>\n
What’s an athlete with ADHD to do?<\/strong><\/h3>\nThe information below is helpful for any athlete \u2013 not just those with ADHD\u2026<\/p>\n
\n- Take mealtimes seriously.<\/i> If you can find the time to train and compete, you can also find the time to fuel right. In fact, all competitive athletes who don’t show up for meals might as well not show up for events. Everyone loses his or her competitive edge with hit-or-miss fueling.<\/li>\n
- Fuel your body on a regular schedule<\/i> by eating even-sized meals at least every four hours. If meds curb your appetite, plan to eat by the clock, and not by (non-existent) hunger. If necessary, set the alarm on your watch or cell phone. If the sight or small of food makes you nauseous, try cold beverages such as a fruit smoothie with additional protein powder.<\/li>\n
- Organize your eating into four \u201cfood buckets.\u201d<\/i> Consume the contents of a bucket every four hours, either as a meal (Breakfast, Early Lunch, Late Lunch, and Dinner) or as smaller mini-meals based on wholesome foods, not sweets.<\/li>\n<\/ul>\n
For most athletes, each meal\/food bucket should be the caloric equivalent of two or three slices of pizza. That’s about 500 to 800 calories per bucket (or 2,000 to 3,200 calories per day), depending on your body size, sport, and energy needs. For athletes on appetite-curbing ADHD meds, the breakfast bucket should be the biggest bucket and incorporates some of the lunch calories that will otherwise get left uneaten.<\/p>\n
The following sample menu has 4 food buckets that offer a steady supply of energy for an ADHD high school athlete:<\/p>\n
For most athletes, each meal\/food bucket should be the caloric equivalent of two or three slices of pizza. That’s about 500 to 800 calories per bucket (or 2,000 to 3,200 calories per day), depending on your body size, sport, and energy needs. For athletes on appetite-curbing ADHD meds, the breakfast bucket should be the biggest bucket and incorporates some of the lunch calories that will otherwise get left uneaten.<\/p>\n
The following sample menu has 4 food buckets that offer a steady supply of energy for an ADHD high school athlete:<\/p>\n
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\u2022 Plan to fill your food buckets with foods in their natural state<\/i>, and limit your intake of highly processed foods. Some health professionals believe additives and food coloring in processed foods can trigger hyperactivity in certain people. Plus, highly processed foods often offer less nutritional value and fewer health benefits. Shop for fresh foods along the outside aisles of the grocery store: fresh fruit, vegetables, lean meats, low fat dairy, and whole grain breads.<\/p>\n