Nutrition for athletic girls is a source of confidence!

March is National Nutrition Month and we’d like to share tips on good nutrition for girl athletes.  Balance is key. It is important to include lean protein, nutrient rich carbohydrates (whole grain, non GMO if possible), low-fat dairy, fruits, and vegetables in an athlete’s diet. It is essential to be properly hydrated, so drink your water throughout the day! Some folks say 1/2 your body weight in ounces – shoot for at least eight glasses.

To prep for a game, start out with a hearty breakfast rich in carbohydrates to keep your energy up, move on to a balanced lunch containing protein vegi, carbohydrate combination, spread out protein consumption throughout the day, try to avoid bad fatty foods (eat the good ones like avocado), and eat your last meal two to three hours before game time to be sure you have digested it. For our recommendations for post-game recovery foods check out our guide here!

Join the conversation and leave us a comment on what food routine works for you.

(photo source: mountain-bike-world)

My Road to Recovery

As a fencer, I love Dragonwing clothes because they keep me comfortable when I’m doing intense workouts. Unfortunately, I have not been able to do what I love lately due to a knee injury.

In May, I was told I have a condition called patellar tendonitis. Basically, it’s an overuse injury that, when aggravated, leads to inflammation of a tendon in my knee. Considering that I play a sport that requires lots of leg work and strain on my knees, you might see how my injury could be a serious setback.

Even though I’ve been spending a lot of time doing exercises and physical therapy, the hardest part of my recovery process is simply not being able to do the sport that I love. I’ve been fencing for five years and have never gone this long without fencing.

Luckily, the summer is the slowest time of the year when it comes to tournaments, as the number of national level tournaments is very limited. I normally do lots of training over the summer, but this time I took a seven-week break from my sport and focused on my recovery. I spent a few hours almost every day with either my physical therapist, chiropractor, or swimming trainer. Here I am doing plank exercises on the porch — in my Dragonwing Racer Sports Bra and Chill Weight Capri Leggings, of course!

Plank exercises wearing girl's Racer Sports Bra and Chill Weight Workout Leggings

Because swimming is a low impact form of exercise, I could do it for as long as I want without injuring myself any further. In fact, the swimming helps speed up my recovery because it develops many of the muscles that I don’t use as much when I fence.

girl swimming to rehab sports knee injury

My chiropractor and physical therapist give me stretches and exercises that will eventually get rid of my tendonitis. I do these exercises with them and every day at home. About three times a week, I will go to my fencing club and take a 20 minute one-on-one lesson with my coach where I do mostly arm work with some light footwork and no lunging.

I’m determined to get better as soon as I can so that I don’t have to worry about my knee when I am older and my injury could be worse.

Summer Fun

My school year ended on May 28. Our last day was a Student Appreciation Day where the students played outside and danced. I’m so happy school is out, and I’ve got a summer-long break from waking up early and doing homework every night.

One of my favorite parts of 7th grade was a class trip to the Wildlife Sanctuary. We got flooded super bad, but we bonded with each other a lot. One of my least favorite parts of 7th grade was PARCC testing.

But on to summer! My family is planning to spend a lot of time visiting my cousins in Nebraska and camping. As for right now, I’ve had lots of summer fun already — going to the Mint and swimming a lot!

What are you doing this summer? Tell me in the comments.

Dragonwing teen ambassador Madi and sister jumping into pool

Meet Celia, Dragonwing intern extraordinaire

Dragonwing Ladies,

I’m Celia and am happily running the Dragonwing Instagram account, hosting some Trunk Shows, and working with the other ambassadors to this fantastic, girl-centered company this summer.

Meet Celia, Dragonwing summer intern

A little bit about myself: I’m excited to begin a new adventure as a Cameron Crazie at Duke University this fall. Right now, I live in North Carolina with my wonderfully complex family, which includes my mom, sister, grandparents (Nanny and Fody), and two doggies.

Though I was always picked last in gym class and have never played any sports, I do love to move. I practice modern dance (as well as silly dancing in my room) and Ashtanga yoga, and I find joy in doing all things outdoors from hammocking to swimming and hiking.

Celia performing modern dance
Two of my favorite things in the world are live music and great views. Some of my favorite spots in NC are the peak of Hanging Rock, Eno River, and Jordan Lake, especially at sunset.


Celia in hammock suspended between trees

In my free time, I write for my own blog, eat at least one avocado per day, take board and card games with my family way too seriously, and read anything I can get my hands on. My favorite book right now is Brain on Fire by Susannah Cahalan. I follow several newspapers and creative projects, particularly Humans of New York by photojournalist Brandon Stanton, with devotion.

I’m an Orange is the New Black, Modern Family, and everything-by-Shonda-Rhimes addict, a lover of baby animal videos, and the #1 fan girl of my friends at their sporting events and musicals.

Finally, I’m proud of my roles as a camp counselor, dance teacher, nanny, and pal to the awesome kids I’m lucky to hang out with all the time.

Up next from me is a post about running for non-runners, as I (sort of) prepare to run (or jog or walk) the Komen NC Triangle Race for the Cure 5K this Saturday (6/13).

Follow @dragonwinggirl and tag us in your beautiful photographs, because I will be delighted to share them.