A BASIC NUTRITIONAL GUIDE FOR A SUCCESSFUL SEASON

Plan to eat a nutritionally sound diet for more energy, better health, and faster times.

Drink at least 8-10 cups of water each day, more during warm weather. Carry a water bottle to school and for all practices.

Eat at least 5 fruits/vegetables each day; with at least one of the vegetables being a green vegetable. Eat lots of berries when they are in season. Berries are loaded with vitamins and minerals!

Dairy products, especially for girls, are very important to help build strong bones to withstand the extra stress put on them by training. Eat at least 3 servings each day. Good sources of calcium are milk, yogurt, cheese and you may need to consider a supplement.

Eat a small amount of protein with each meal, especially breakfast, as this will keep you from feeling hungry too soon and stabilize your energy for the day. Meats, eggs, milk, cheese, nuts, and Power Bars are good sources here.

The majority of your food should come from carbohydrates, as these foods are what your body uses most efficiently for energy. Whole grains are the best choices here, such as rice, pasta, breads, cereals, crackers, etc.

For added fluids, drink 100% juices (orange, apple, grape) instead of juice cocktails, lemonade, soda pop, and other high-sugar drinks, whenever possible. Sports drinks are good for intense workouts but in limited quantity. They should supplement water, never replace it!

Lower intake of high fat foods, such as chips, candy bars, cookies, muffins, etc. Try to limit fat intake to 50-80 grams per day. Girls should be closer to 50 and boys can be up to 80 grams each day. Fat isn’t burned by your body as efficiently and can easily be stored.

Sports bars, such as Power Bars, Clif, Gatorade bars, etc. are good for snacks instead of other high fat snack foods. Fruits and vegetables are excellent snacks, also.

Remember, as much variety in foods as possible will provide more of the vitamins, minerals, and nutrients a young athlete needs to perform at their best. Try some new foods, such as different fruits, vegetables, and grains for variety. Getting enough sleep each day is extremely important also. Make sure you eat at least 3 meals each day with l or 2 snacks if necessary, to spread your calories evenly out for the day. This will increase your energy and endurance.

MAKE A COMMITMENT TO STICK WITH THIS EATING PLAN FOR THE ENTIRE SEASON AND YOU WILL FEEL A DIFFERENCE!