It’s PSL season and this Midwest mom couldn’t be happier! As a youth sports nutritionist, pumpkin is easy to incorporate into a fueling plan and has many athletic performance benefits.
Pumpkin does not have a strong flavor but the spices associated with pumpkin like nutmeg, cinnamon, nutmeg, cloves is what truly gives the smell and taste that so many love.
How pumpkin benefits athletic performance.
Pumpkin is rich in Vitamin C, fiber and other antioxidants.
Fiber for athletes.Tthere is a time and place to incorporate high fiber foods into your performance meal plan. As a youth athlete, you want to avoid high fiber foods before and during training. The body takes a longer time to digest fiber and may result in stomach upset during intense competition. However, fiber aids in feeling full for longer as well as feeling satisfied. Be sure to allow plenty of time for high fiber foods to digest prior to training or enjoy after training.
Vitamin C and other antioxidants support the immune system, collagen formation, and aid in iron absorption. It is not common for athletes to be deficient in Vitamin C, however, it is important to include a variety of fruits and vegetables.
How to incorporate pumpkin into a fueling plan.
Pumpkin is an easy addition to most recipes. It provides a smooth texture and other ingredients will only need to be altered slightly. Pumpkin puree is a very wet and moist product. When adding pumpkin to a current recipe, either reduce the amount of liquid or add more dry ingredients. Start off with a small amount of pumpkin and you can always add more if desired.
Once a can of pumpkin is opened, use within 5 days. After 5 days, the product increases risk of mold and even food borne illnesses. Most recipes do not use an entire can of pumpkin, freezing is always an option. Portion out and label in smaller quantities to make thawing quick and reduce waste.
What about pumpkin seeds?
For those of you who plan to do pumpkin carving this October, don’t forget to save the seeds! Pumpkin seeds are a great source of magnesium, unsaturated fat, and fiber. Lightly season the seeds and roast in the oven. You can eat these as is or add to soups or salads.
Or if you have heard of pepitas, these are readily available to buy in stores. Pepitas are the small green seed inside the pumpkin seed.
Whichever form of seed you prefer, both are a fun and nutritious way to add crunch to meals and snacks.
Favorite pumpkin recipes for athletes:
I picked out a few of my top favorite ways to include pumpkin into your fueling plan this fall!
Pumpkin Oatmeal:
No recipe needed here! Add 1-2 teaspoons of pumpkin puree to your hot oatmeal or overnight oats. Sprinkle with cinnamon or pumpkin spice for full flavor. Perfecf for breakfast!
Pumpkin Pie Smoothie:
This recipe from Ambitious Kitchen is delicious! I prefer to add flaxseeds to smoothies for additional fiber and it doesn’t change the taste at all. This smoothie is great for post-workout or evening snack.
Pumpkin waffles or pancakes:
Using Kodiak pancake mix, add pumpkin puree with the wet ingredients before adding the dry mix. Here is where it is necessary to reduce the amount of water or milk to ensure the batter stays fluffy during cooking. Make traditional pancakes, sheet pan pancakes or even pancake muffins! The muffin form makes for an easy, on-the-go snack. Head over to my Instagram page for step-by-step instructions on how I made these!
Protein ball:
If you are looking for an easy, on-the-go snack, these pumpkin pie protein balls are it! Pack these for the car ride home or a quick snack while waiting for dinner.
Add seasonal flavors to increase variety.
Adding in seasonal favorites creates variety and fun to a fueling plan. A youth athletes fueling plan is always going to be changing. New recipe ideas are a way to keep athletes involved in the kitchen and excited about meal planning . Use one of the pumpkin recipes above or research your own! I would love to hear from you on how you added pumpkins into your meal plan this season.