Eating for Competition: Sports Performance

As we head into finals for swimming, I thought I’d share a few thoughts with my athletes, but also could apply to all Falcons on eating for optimal performance as they prepare for their upcoming competitions, especially evening events which can be tricky. My years of being a competitive distance runner I’ve learned some lessons seeing what my stomach can tolerate. Learning this stuff early is so important – you are never too young to treat your body well or act like a professional athlete. The fewer stressors you have the more you can enjoy the night and focus on your race!

2 nights before: most important meal, carbs, etc. HYDRATE
1 night before: clean foods, carbs/protein/veg HYDRATE

Morning of race: PLEASE enjoy eating a good, big breakfast. Fruit, Oatmeal with milk/almond milk, nuts; yogurt/granola, waffles with PB, pancakes, eggs and bacon, toast. etc, HYDRATE! Bananas are great for preventing cramps and act like natures gatorade! If dairy is an issue, avoid dairy.

Lunch: Maybe bring your lunch to school today. Eat simple, basic foods that you are used to eating, nothing new or crazy, HYDRATE! Sandwiches, pastas, rice, chicken, light veggies, chips, fruit, yogurt and maybe a treat like a cookie or something that makes you smile.

3-4 hours prior to your competition: Eat your last meal, like subway meat and cheese sub, baked chips, no heavy sauces or major veggies, or PB & J, or pasta with a little protein, rice and chicken.  Simple foods.

HYDRATE! Try and get your biggest drinking done (8-16 oz of water/sports drink) 2 hours out. After that sip…it takes 2 hours to process and eliminate fluids (just sayin’)

RACE AND RECOVER. If you have a race right away say at like 7, and then an hour or so wait, plan to bring crackers and cheese, granola bars or some fruit (light protein is good) something to eat quick right after that first race to recover and then sip water/sports drink until your next race. You want to keep your blood sugars balanced and ready to go again. Sport beans, sugar based candies, quick simple carbs, a little fruit are fine in between.

Warm up during set times and within an hour of your event. This gets your heart rate going again after sitting around and reminds your mind and body what it’s preparing to do. MUSIC! Bring tunes, dance, get fired up. Show your Falcon spirit!

Get after it!—Melissa Gacek


FCA Update 3.23.15

Hello Falcon Families!

3.23.15 FCA School Newsletter is attached.

April Lunch Orders – Due 3/24/15

April lunch orders are due Tuesday, March 24.  A hard copy of the menu and calendar will be sent home today/tomorrow.  Follow this link to access the online order form:  Please fill one form out for each child that will be taking hot lunch.  This is a great time to replenish your lunch account.  Contact the office if you’d like to know your current balance.

Remember to:

1.        Enter your child’s name (last, first).

2.        Choose your child’s grade.

3.        Select the lunches you wish to purchase by clicking on “Yes or No”.  The cold alternative is only available on Mondays.  To order this alternative select “Cold Alt”.

4.        Please record, before you click submit, what days your child will be taking hot lunch.

If your child would like to order seconds for any meal you will need to complete a second form for that child. Check the “yes” button for the meals for which you would like to order seconds. Check “no” for all other meals.

Reminder:  Students in grades 3-5 will be on a field trip on Wednesday, April 8 and will need a cold lunch.  If you accidentally order hot lunch for this day, please know we will catch that on our end and delete the order.

Coming Up

Monday, March 23                          Permission slips due for grades 3-5 Mill City Museum field trip

Friday-Sunday, March 27-29        FCA Ashland Production of the Big Bad Musical! Purchase tickets at:

Survey Request

We are conducting some surveys.  Parents are asked to completed the “Parent Survey” below and Coaches/Activity Leaders are asked to complete the “Coach Survey” below.  Please respond by Friday, March 20.  Thank you for your input!!

Parent survey

Coach survey

Inaugural Gala

Invitations will be mailed soon!  Watch your mailbox!


Mrs. Hennes needs plastic film canisters or old plastic pill bottles (with the non-child proof pop off caps) for an upcoming project.  If you have any to donate, please send them to the office.  Thank you!

Sports News

Track and Field – Frassati students in grades 5-8 have the opportunity to train at Totino Grace High School along with students from St. John the Baptist, St.Odilia, and St Vincent De Paul.  This is a wonderful way to explore track and field. Practices will take place 2-3 times per week beginning next week.  There will be approximately 3 meets and the season will last until the 1st week in May.  The season will conclude with the CAA track meet at St. Thomas Academy. Practices will run from 4:30 – approximately 6:15 p.m.  Parents may wish to consider carpooling to and/or from practices.  If someone is interested in helping to coach – this would be a great opportunity to get involved!  If you’re interested please, let contact Jerry Bennek ([email protected]).  Students who wish to participate should complete a sports authorization form (attached).

Hockey uniforms should be turned in to Mr. Bennek next Tuesday morning.  Team photos will be distributed at that time.

Peggy Kemp

Administrative Assistant

Frassati Catholic Academy

4690 Bald Eagle Avenue

White Bear Lake, MN  55110