Nutrition (Summarized from latest NFHS Recommendations): This does not
address special diets or needs and please always consult your physician or
dietician first.
Pre-Practice/Meet Fuel:
Meal = 3-4 hours before
Snack = 60-90 minutes prior (high in carbs/protein)
Meals and Snacks should focus on lean proteins, fruits, vegetables and whole grains
Avoid saturated and trans fats found in fast food, dairy products, meats, fried
food and processed food and snacks. Fats from olives, avocados, nuts, seeds and salmon are fine.
Post Practice/Workout/Event:
Consume within 30 minutes a protein shake, chocolate milk, or energy/nutrition bar rich in carbs and protein.
Eat a full meal within 2 hours. Avoid fast food, however, eating
something within 2 hours is more important than skipping a meal or waiting too
long. Protein or "sports/nutrition" shakes are now considered to be critical helpers in timing of nutrients when “on the go” between meals. While they are now often called “meal replacements,” this means in the “on the go” sense – they should not otherwise truly replace meals, but should be used as a timing strategy and means to avoid fast foods, or prevent skipping a meal, while ensuring a good balance of the right proteins, carbs and/or fats.
More Detail:
Carbs:
Student athletes require/consume 300-600 grams of carbs per day.
The sources of these carbs should be whole grain breads, rice, pasta,
fruits, vegetables, sports drinks and liquid nutrition food supplements like
protein shakes or chocolate milk.
Protein:
Student athletes require 1-2 grams of protein/Kg of body weight every
day of practice/training and competition. 1 pound = 0.4535 Kg.
How do you know?
Keeping a food diary, as a test, or for ongoing measurement is the only
way to know how well you are doing with these guidelines.
For more resources: http://www.nfhs.org/CoachingTodayContent.aspx?id=8103
address special diets or needs and please always consult your physician or
dietician first.
Pre-Practice/Meet Fuel:
Meal = 3-4 hours before
Snack = 60-90 minutes prior (high in carbs/protein)
Meals and Snacks should focus on lean proteins, fruits, vegetables and whole grains
Avoid saturated and trans fats found in fast food, dairy products, meats, fried
food and processed food and snacks. Fats from olives, avocados, nuts, seeds and salmon are fine.
Post Practice/Workout/Event:
Consume within 30 minutes a protein shake, chocolate milk, or energy/nutrition bar rich in carbs and protein.
Eat a full meal within 2 hours. Avoid fast food, however, eating
something within 2 hours is more important than skipping a meal or waiting too
long. Protein or "sports/nutrition" shakes are now considered to be critical helpers in timing of nutrients when “on the go” between meals. While they are now often called “meal replacements,” this means in the “on the go” sense – they should not otherwise truly replace meals, but should be used as a timing strategy and means to avoid fast foods, or prevent skipping a meal, while ensuring a good balance of the right proteins, carbs and/or fats.
More Detail:
Carbs:
Student athletes require/consume 300-600 grams of carbs per day.
The sources of these carbs should be whole grain breads, rice, pasta,
fruits, vegetables, sports drinks and liquid nutrition food supplements like
protein shakes or chocolate milk.
Protein:
Student athletes require 1-2 grams of protein/Kg of body weight every
day of practice/training and competition. 1 pound = 0.4535 Kg.
How do you know?
Keeping a food diary, as a test, or for ongoing measurement is the only
way to know how well you are doing with these guidelines.
For more resources: http://www.nfhs.org/CoachingTodayContent.aspx?id=8103