Nutrition

Fluids, carbohydrates, protein, and fats in the diet provide essential vitamins, minerals, and amino acids to ensure normal growth and development as well as strength, power, and endurance on the field and in the classroom.

Fluids:

Inadequate fluid intake and dehydration can contribute to decreased concentration, fatigue, and increased risk of injuries. A female athlete’s baseline fluid requirements vary depending on age, height, and weight. The outdoor temperature will also affect fluid needs. Some guidelines on fluid consumption:

Pre-Practice: 8-16 ounces water

During practice: 6-8 ounces water every 20 minutes

After practice: 16-24 ounces water

Carbohydrates:

Carbs give muscles the power to move when exercising. It is important to eat carbs every day for normal muscle and brain function. If the body does not have enough carbs, muscles slow down and create a feeling of tiredness and a feeling of not being mentally alert.

Protein:

Protein is needed to maintain and strengthen muscles after workouts and practice. Eat quality proteins like lean red meat, chicken, turkey, fish, and eggs daily. Muscle recovery and replenishment is dependent on a quality protein after exercise.

Fat:

It is important to include a small amount of fat in the daily diet. They give us Vitamin E and essential fatty acids. Healthy fats are added in cooking like canola or olive oil. Healthy fats can also be added to salads by including avocado, sunflower seeds, or almonds.

Performance Eating Checklist:

- Do not skip meals.

- Drink 1 glass of water with breakfast, lunch and dinner and snack every day.

- Stay away from soft drinks, coffee and tea.

- Limit your consumption of meats high in saturated fat: hamburgers/cheeseburgers, fried meats and dark meat.

- Avoid fast food.

- Consume more lean meats such as: baked/grilled chicken without skin, baked/roasted turkey without skin, baked/broiled fish, broiled fish, broiled shrimp, and tuna in water.

- Eat whole grain wheat breads instead of traditional white. It has more fiber and will convert to sugar at a slower rate than white bread. This includes other starches such as brown rice instead of white rice, wheat pasta instead of white pasta.

- Don’t overindulge in carbs at night because their purpose is to replenish energy stores. It only takes a small amount of carbs to restore your needs. Any excess is stored as fat. Proteins however, can help to rebuild muscles tissue that has been broken down during activity.

- Include protein at meals

- Eat one to two healthy grains at every meal and snack.

- Plan ahead. Pack meals and snacks to bring with you.

- Eat two to three fresh fruits a day.

- Include two to three milk and dairy products every day.

- Eat a variety of foods to provide a rainbow of nutrients

- Eat three to five vegetable servings a day.

Examples of Healthy Food/Snacks

Fruit – bananas, apples, oranges, bananas, pears

Carrots & Peanut Butter

Yogurt

Fruit smoothies – in blender, yogurt, ice, juice, fruit

Pretzels

Cheese

Soup – chicken, tomato, chili

Salads - (dark green lettuce, carrots, peppers, cucumbers, snap peas, broccoli)

Bagels

English Muffins

Low sugar cereal

Milk

Pasta

Juice – no fructose CS

Cottage Cheese

Lean meats – turkey, burger, chicken, steak, pork

Fish – tuna, salmon, haddock

Shellfish – shrimp, scallops, crab

Whole grain bread

Hummus and pita bread

Baked potato

Rice

Vegetables

Fig newtons

Goldfish crackers

Crackers – wheat thins, triscuits

Beans – black, kidney, chick peas

Eggs – hard boiled, scrambled

Raisins, dried cranberries

Fruit popsicles

Power bars, Clif bars, etc.

Nuts – almonds, walnuts, peanuts, sunflower seeds, pistachios, cashews

Applesauce cups

Nutella on whole grain bread

Examples of Bad Snacks/Foods

Everything in moderation!!

Soda –high calories, carbonated soft drink intake is linked with lower bone mineral density in adolescent girls

Ice cream – high in fat and calories

Chips/Doritos/Fritos/Cheetos

Cookies

Candy

Sugar Cereals – Fruit Loops, Honey Smacks, Cocoa Krispies, Captain Crunch, Trix, Count Chocula, Cinnamon Toast Crunch

Processed Food – slim jims, salami, baloney, hot dogs

Fried Foods – chicken fingers, mozzarella sticks, French Fries, Onion Rings, Tater tots, calamari, egg rolls, Crab Rangoon, fried chicken, fried fish, fried mushrooms

Fast Food – McDonalds, Burger King, Wendys, Pizza Hut, Taco Bell, Dairy Queen, Dominos, KFC

Chinese Food

Donuts

Pastries

Muffins

Sample Performance Menu (approximately 2400 calories) for a female athlete:

Breakfast:

- 2 whole grain wheat waffles with 2 tablespoons of syrup

- 2 hard boiled eggs

- 1 orange

- 8 ounces of low fat chocolate milk

- 8 ounces of water

Lunch:

- turkey & swiss on whole wheat bagel

- 1 apple

- 1 ounces of pretzels

- 8 ounces of water

Dinner

- 5 ounces of rotisserie chicken (no skin)

- 1 cup of brown rice

- 1 cup of steamed broccoli

- 1 cup of peaches in light syrup

- 8 ounces of skim milk

- 8 ounces of water

Snack

- 1.5 cup honey oat cereal

- 1 banana

- 12 ounces skim milk

- 8 ounces of water