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Nutritional Guidelines for Athletes
The following information is meant as a basic guide for nutrition for competition.
High Complex Carbohydrate Foods bagel (regular size) whole wheat bread english muffins pasta rice cereal yogurt fruit
High Protein Foods lowfat cheese turkey breast tuna packed in water yogurt, low fat or nonfat beans lean roast beef peanut butter (1 tbsp.) chicken breast without skin
Pre Competition Meals/Snacks 1 Hour Before Competition fresh fruit or canned fruit lowfat dairy such as yogurt with fruit lowfat pretzels half a bagel whole wheat toast
2 Hours Before Competition dry cereal with fruit 1/2 whole wheat sandwich w/2 oz. turkey breast 1/2 bagel with lowfat tuna or cheese lowfat granola bar with fruit
Mini-Meal >3 Hours Before Competition This should settle hunger, aid in match concentration & provide immediate energy 1 cup pasta with tomato sauce, fresh fruit 1 whole sandwich with lean protein source, a piece of fruit 1/2 sandwich, fresh fruit, lowfat yogurt 2 pancakes or frozen whole wheat waffles with fresh fruit, 1 pat butter scrambled eggs with milk, whole wheat toast
Fluid Recommendations Simple sugars such as fruit juice, soda, or other beverages should not be consumed before a game due to high sugar content. They may cause stomach upset. They may be diluted to half strength. Water is still the preferred source of fluid.
Pre Game Athletes should be drinking fluids throughout the day. Drink two cups (16 oz.) water approximately two hours before competition Do not drink simple sugar beverages before a match as it may cause severe stomach upset
During Game Consume 1 cup cool fluid every 15 minutes and during breaks Flavored sport drinks are not needed unless playing at a high intensity for >90 minutes
Post Game Replace lost fluids immediately after play For every pound lost, consume two cups (16 oz.) of fluid | ||