One of the challenges I face as a parent of an athlete is making sure her body gets the right nutrition through out the week. Add to that she is a very picky eater and lactose intolerant and you can see why it is a challenge.  One of her favorite snacks/mini meals is a smoothie. Smoothies are great because they are portable, you can sneak in all sorts of good for you ingredients, and they are fun!

Since my daughter is lactose intolerant I have to be careful what I use as a base for her smoothie. She can handle yogurt in small doses but is not a fan of it. The recipe we use most often is very basic:

• Fill blender half full with frozen strawberries and a fresh (or frozen) banana
• Add a 1/4 cup of calcium fortified orange juice
• Blend until smooth, adding a bit more juice as needed.

Because the strawberries are frozen, you don’t need to add ice.

Startcooking.com has 10 more great recipes and ideas for creating that perfect smoothie.

The sun is shining and outdoor temperatures are climbing! One of the most important things you need to remember is to keep athletes hydrated during summer sports practices and competitions.

• Make sure your athlete has 1-2 cups of fluid within 2 hours of practice/competition
• For events lasting less than an hour, water is preferred over sports drinks
• Athletes should be consuming 5-9 ounces of water every 20-30 minutes depending on the intensity of the activity

These guidelines should also be kept in mind for afternoons at the pool, trips to the amusement park, and general outdoor play.

Source: MSNBC