Nutrition Information

Eating the right types of foods will allow you rebuild your body after workouts and fuel your body for competition. Here are the main food groups to focus on:

Proteins:

Lean meats are the best source of proteins, For example: tuna, chicken, eggs, turkey, pork, lean cuts of beef (red meat), fish, nuts and beans. You need about 3 ounces which is about the size of a deck of cards with each meal. You need the protein to rebuild the muscle damaged during workout. Your diet should be about 15% protein.

Carbohydrates:

Complex carbohydrates need to make up about 65-75% of your diet. Food types that provide carbs are fruits, vegetables and whole grains. There are many types of carbohydrates to choose from, you must make sure they are complex and not simple. Try to stay away from processed foods, for example boxed meals, frozen meals, bakery items and breads and pastas that are not whole grain. Here is a good list of Carbohydrates:

Whole grain bread and pasta, oatmeal, rice, potatoes, sweet potatoes, and cereals
Any fruit bananas, apples, grapes, watermelon, watch out for citrus they can be acidic
Any vegetables especially spinach and leafy green salads
Cereal should have at least 5 g fiber per serving: Cheerio, Multigrain flakes and shredded wheat squares

Fat:

You need fat in your diet Unsaturated fat is the “good” fat, they are liquid at room temperature e.g., oils. If it is solid fat you want to stay away from it. Watch out for fried foods. Go for baked or grilled meats and watch out for meats that are crunchy, fried chicken. It’s ok to enjoy these meats and French fries, every once in a while, or in moderation.

DaIry:

You need calcium for your bones and muscle contraction. Reach for reduce fat products. Milk, yogurt, cottage cheese and other cheese, occasional ice cream fruit smoothies made with milk or yogurt.

Sugar:

Eat sugar in moderation. Treat yourself to dessert but remember this rule of thumb - 2:1. Two fruit/veggie servings per sugary dessert. So, if you have ice cream include a banana or fresh strawberries with it.

Liquids:

WATER WATER WATER... sports drinks are ok but watch out for the sugar content. Sports drinks should be consumed mainly during practice time. Water is your best source of hydration during the day. Juice and milk are also good sources. Watch out for the sugar content in juice, it can be high

Breakfast ideas:

Oatmeal with fruit in it or on the side, bagel, toast with juice or water
Omelet with whole grain toast or bagel, juice and fruit selection
Pancakes with minimal syrup, no butter, fruit and water or juice
Peanut butter and jelly with banana sandwich or toast with milk
Fruit smoothie, with bagel or toast use jam or PB, or light cream cheese
Toast or bagel with fruit and juice

Lunch Ideas

PB and J sandwich, turkey or chicken sandwich
Fruit: banana, grapes, apple slices, strawberries,
Veggie: carrot sticks, celery sticks, small salad Cheese, milk or yogurt
Baked chips or crackers
A BIG salad is ok for lunch but make sure you include a meat and whole grain bread or roll

Pre/Post Workout / races Food ideas

High-carbohydrate meals/snacks before a race or workout (2-4 hours before running)
Cold or hot cereal with fruit or fruit juice and milk
French toast or pancakes with maple or fruit syrup
Toast with jam, honey, peanut butter, almond butter and yogurt
Breakfast burrito (scrambled eggs, cheese, in a flour tortilla) can add salsa or meats like ham, turkey, or sausage and fruit juice
Bagel or english muffin with jelly, honey, Peanut butter, piece fruit and water
Pasta or cheese ravioli with tomato-based sauce, bread or roll, steamed veggies or small salad
Grilled chicken sandwich with yogurt, baked potato with sour cream, salsa, some meat or cheese
Turkey sandwich or sub with veggies, baked chips, water or juice, yogurt or frozen yogurt
Slice of veggie pizza or cheese with a small salad or fruit
Baked or grilled lean beef, chicken, turkey, or fish, steamed rice, roll, cooked veggies, frozen yogurt and water or juice
Add fresh or canned fruit to any meal or applesauce or pudding snack

Snacks before a race or workout

(30-60 min before running)

Fruit smoothie made with mango, banana, strawberries, blueberries made with milk or yogurt dried fruit and pretzels
Trail mixes with nuts, dried fruit, graham crackers with or without pb and/or honey yogurt, frozen yogurt, gelato, sorbet
PBJ sandwich, canned fruit, applesauce, any fresh fruit, granola bars bagel with pb or honey

Recovery options (post workout/race snack)

Pretzels with peanut butter, graham crackers and PB
Banana and/or bagel and pb
Turkey sandwich
2-3 rice cakes with cheese slices or pb
1-2 string cheese with apple or other fresh fruit yogurt
chocolate milk
fluids: straight water or water and sports drink

Dinner Ideas

If lunch needs to be your big meal, have mom or dad make extra of dinner and take that for lunch the next day.
Lean meat: pork, turkey, rotisserie or grilled, or baked chicken, lean beef, chicken parmigiana, stuffed shells, baked rigatoni
Seafood, rice and beans
Pasta with a lean meat: ground turkey, lean beef, meatballs (You don’t have to have Pasta everyday!!)

Here are some other foods you can try

Veggie: corn, carrots, baked potatoes, sweet potatoes, small salad, baked beans, green beans, beets, broccoli, okra, tomatoes, any veggie or a fruit salad
Bread: whole grain rolls or bread Snacks: Fruit and granola bar
Cereal with fruit
PB sandwich
Fruit smoothie
PB and apple slices or PB and banana
Grapes, blueberries
Yogurt with granola or crunchy cereal in it
Cheese (white) and crackers
Graham crackers and PB (make it like a sandwich)
Bagel and PB or light cream cheese
Cookies and milk
Cereal with fruit in it or on the side, toast and water or juice

Sleep is a large portion of our day. During sleep our body still needs a steady supply of nutrients. Snacks high in fat provide fuel for most of the night.