Sports aren’t just about competition — the thrill of a game has a way of bringing folks together. Playing a team sport is also a great way to move your body and maintain wellness, all while forging social connections. Whether you’re getting ready for the start of a fall rec league or planning a weekend get-together, use these five easy tips from Sports Dietitian Dawn Jackson Blatner to boost wellness and build community through the power of sports.
1. Organize a friendly match
Get friends, family, co-workers, and neighbors together by organizing a friendly sports match! Make sure to pick a sport that everyone can join regardless of skill level. Soccer, pickleball or a fun run are all great options that allow many people of various abilities to participate. At the end, you may find that someone else wants to organize another friendly sports match soon to continue the fun.
2. Stay hydrated and fueled
To play your best, you need fuel and refreshment. Set up a team station with a mix of hydrating drinks like water and sports drinks with electrolytes to replenish those lost while playing. You can also bring easy snacks to share that are packed with energizing nutrients. For example, hard-boiled eggs, trail mix, fresh fruit, and turkey veggie wraps are great options for players to snack on before and after a game.
3. Encourage team bonding
Team sports aren’t just for exercise. They’re an easy way to find others who share a similar interest to yours. You can facilitate these community connections by encouraging team bonding. Before a game, consider starting with a gratitude circle where players share something they’re thankful for, promoting positivity and mindfulness.
A quick wellness check-in gives teammates the chance to express how they’re feeling physically and emotionally while ice breakers — whether silly or reflective — can also help new members feel included.
4. Make it fun!
Whether it’s a pickup game or intramural league, a team name is essential. Ask your players to agree on a name and then go a step further by offering simple DIY projects like customizable team bandanas, reusable water bottles, or name tags. Just head to your local craft store and pick up some blank items and fabric or permanent ink pens, and let your team unleash their creative side.
Don’t forget to take photos during arts and crafts and field time. At the end of the day, you can create a postgame photo wall that everyone can enjoy.
5. Help your muscles recover with protein
After a game, your muscles will need time and fuel to recover. Make sure to nourish your body with a balanced meal to support muscle recovery and help your active body recharge.
Try this simple Crispy Quinoa Omelet. It’s a quick, savory, and balanced recovery meal that can be enjoyed at any time of day, especially after a pickleball game.
Crispy Quinoa Omelet
Prep time 5 minutes, cook time 7 minutes, serves 1
Ingredients
· 2 Eggland’s Best Eggs
· 1 teaspoon olive oil
· 1/2 cup cooked quinoa
· 1/2 cup chopped baby spinach
· 2 tablespoons shredded cheddar cheese
Preparation
1. In a small bowl, whisk Eggland’s Best Eggs.
2. In an 8-inch skillet over medium heat, add oil and quinoa. Spread quinoa out into an even layer and cook for about four minutes without stirring, until a crisp crust starts to form.
3. Pour in whisked eggs and top with spinach and cheddar cheese.
4. Cover and cook for about three minutes without stirring, until egg is set and cheese is melted.
5. Fold in half and serve.
Time saver: Use frozen precooked quinoa, just thaw before using.
Variations: Mix things up by swapping spinach and cheddar for other types of veggies and cheese.
Source: BPT
