Nutrition

Sport Nutrition

The value of a proper diet and good nutrition has become increasingly important in athletic performance. Good nutrition is essential for maximizing performance in athletics. Food provides us the energy to train and the building blocks to grow. The hard training athlete must be properly fueled if they are to reach their physical potential. Consistent eating patterns and attention to a balanced diet will provide you with all the benefits of good nutrition. The following information will assist you in making good choices on a daily basis. Proper nutrition and weight control is a life long habit, teach yourself proper guidelines now!

Balanced Diet

A balanced diet consists of: Carbohydrates: 65% of daily caloric intake

Fats: 20% of daily caloric intake

Proteins: 15% of daily caloric intake

Carbohydrates Fats Proteins

Grain products cheese fish

Vegetables oils poultry

Cereals butter beef

Rolls whole milk beans

Breads ice cream eggs

Fruit bacon/ sausage

Pasta

Rice

Guidelines for good eating

Breads/ cereals/ rice/ pasta: 6-11 servings/ day

Fruits and vegetables: 5-9 servings/ day

Meat/ poultry/ fish/ dried beans/ eggs/ nuts: 2-3 servings/ day

Milk/ yogurt/ cheese: 2-3 servings/ day

Fats and sweets: USE SPARINGLY!!!

Do not skip meals! This will result in reduced energy levels, late day overeating and will lower your Basal Metabolic Rate. EAT BREAKFAST! It is important to maintain energy levels throughout the day. Breakfast gives you the energy to start your day. Skipping meals to loose weight is counterproductive. You should eat at least 3 meals per day, preferably 4-5 smaller ones. If you skip breakfast your body will have gone without nutrition for 18 hours. This is not conducive to hard training.

Increase foods which are high in carbohydrates and grains.

Add fruits and vegetables to every meal. They are high in vitamins and minerals and generally high in water content and carbohydrates.

Cut down on foods high in fat: red...