·Athletes achieve peak performance by eating a variety of foods
·Athletes gain most from the amount of carbohydrates stored in the body
·Fat also provides body fuel; depends on the duration of the exercise and the condition of the athlete
·Exercise increases the athlete's need for protein
·Water is a critical
·Emphasize Portion size and Moderation (meats)
·Vitamins: multi-vitamin (high in B Vitamins)
Foods to eat:
Whole grains and cereals
Raw vegetable and fruit (cooking removes vitamins and minerals)
Low Fat Foods, not Fat Free (fat free means high sugar)
It asks a lot to measure the foods that you eat, but knowledge about the amount of foods that you eat is important for athletes and for weight management.
Whole-grain and enriched breads and cereals (6 to 11 servings daily), such as cooked or ready to eat cereals, bread, macaroni, grits, spaghetti, crackers, noodles, and wild rice are complex carbohydrates (starch and fiber) and have significant amounts of protein, B vitamins, and iron.
Vegetables-including dark green, deep yellow, and starchy vegetables and their juices (3 to 5 servings daily), provides vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes.
Fruits and their juices (2 to 4 servings daily), are a good source of many vitamins and minerals. Good sources of vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are good sources of vitamin A.
Milk, yogurt, and all types of cheese (3 servings daily) provide calcium. Also contains protein, vitamin A, and riboflavin (B 2 ).
Lean Beef, pork, lamb, poultry, fish, eggs, dry peas, dry beans, peanuts, peanut butter. (1 to 2 servings daily) are good sources of protein. These foods also contain thiamin (B 1), riboflavin (B 2), niacin, iron, and zinc.
During the summer and fall season, many are faced with the difficult task of playing multiple matches with little time for recovery. Youth tournaments often require teams to play three matches on consecutive days. Colleges often play two matches over three days. These schedules require player to expend a tremendous amount of energy. They also leave very little time for them to replenish depleted energy stores and to prepare for the next event. Thus, it is important for teams to have nutritional plan for dealing with the challenges presented by a congested calendar.
The video below walks you through important nutritional decisions when faced with a congested calendar: