Eat a high protein, nutritious breakfast before camp, avoiding too much or all-dairy meals. It is imperative that students eat breakfast because the morning is rigorous and hot. With a little planning for the week, breakfast can be made quickly. Ideas can be found here, here, here, here, and here. Plan ahead and consider batch cooking for the week, freezing meals for later in the week.
Students must bring a bagged lunch. There isn’t time to order take out (and it isn’t healthy anyway). Fruit, sandwich (lettuce wraps better than bread), granola bars, protein are best. Limit dairy based products if possible (8oz of milk is fine as long as the meal contains lots of other healthy options; avoid dairy heavy meals, i.e. pizza). Consider adding coconut water or low sugar sports drink to lunch to help replenish electrolytes*. Healthy whole foods that contain potassium, protein, and sodium are best for replenishing electrolytes. Easy portable foods are bananas, pretzels, hard boiled eggs, and raisins. Healthy lunch ideas can be found here, here, here, here, and here.
Dinner is provided by the band boosters on the 12-hour days (this is covered by your band fees). Meals are typically catered. Forms for Allergies and Vegetarian/Vegan should have been turned in with band registration-if you have any specific food questions please contact the chairperson for Band Camp Food, or Contact Us and we’ll forward your e-mail to the appropriate person.
To stay healthy and hydrated, please encourage your student to drink a lot of water at night after band camp, and eat plenty of whole-food, healthy fats, proteins, carbs and calories during the weeks of band camp. Drinking water throughout the day and at night will help immensely during the next day’s rehearsal if they start out hydrated. HYDRATION is very important! Information about hydration can be found here.
*Note that Gatorade products can contain high amounts of sugar, so the low sugar variety are better. This article explains other ways to replenish electrolytes. “Whether you choose a sports drink, coconut water, or plain water, they all work to keep your body hydrated. The challenge is when you exercise strenuously for more than 3 hours in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium,” she says. Neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. “Supplement with a quick source of energy like a banana or some raisins and a handful of pretzels to provide nutrients to replenish your stores,” Clark says. Recovery starts before exercise begins. “Most people don’t need to worry about calories, potassium, or sodium. Eat a bagel with peanut butter to get food into your system before and drink plenty of water during exercise,” Clark says. If you exercise for prolonged periods, she suggests eating salty pretzels and raisins or other portable sources of energy.”