Food is Fuel
Strategies to help players maintain their “fuel tanks”

Must eat breakfast even if it is small

Liquid meal supplements may be useful when in a hurry
 Focus on “grab & go” foods
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Focus on foods with protein and carbohydrate o Bagel with Peanut butter o Banana o Sports Drink o Instant breakfast o Cold cereal with milk o Energy bar o Apple o Yogurt
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Hydrate before during and after workouts or games
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Never go more than 3-4 hours without food

Recovery Nutrition
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Normally takes 24 to 36 hours to replace muscle energy (glycogen)

By consuming carbohydrates immediately post exercise (within 30 minutes) can reload the muscles in
12 to 16 hours
 Snack should be mostly carbohydrates and some protein (4 parts CHO’s and 1 part Pro)
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Chocolate milk, nutrition shake, smoothie, peanut butter sandwich, energy bar, yogurt, turkey sandwich, string cheese and crackers
Sample Recovery Foods
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Granola, energy or breakfast bars
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Bagels with peanut butter
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Sports drinks
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Chocolate Milk
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Recovery shakes
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Sub sandwiches
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Crackers and cheese
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Burritos
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Fresh fruit like apples, bananas, oranges, grapes
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Vegetables such as carrots and celery
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Fruit smoothies (prepackaged)
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Trail mix/animal crackers
Meet Day Nutrition
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Need to stick with the three meals/day and depending on swim time snacks in between events or heats
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Even if its an early morning swim still need to eat something - Oatmeal, bowl of cereal with low fat milk, or energy bar
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Need to eat after swim - Carton of yogurt, peanut butter sandwich, smoothie
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Lunch - Small sub sandwich, fruit and or vegetables, sports drinks
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Mid-afternoon Snack - Fruit/vegetables, low fat string cheese, whole grain crackers
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Dinner - Standard basic meal that includes entrée, starch, vegetables and low fat milk
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Snack before bed - Smoothie, yogurt parfait, bowl of cereal

Pre-Event Eating

1-4 hours before the event - closer to event less food

Consume mainly CHO as they are digested faster
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Pre-Event Meal Ideas o One hour or less before competition

Stick to liquids like water, sports drinks and avoid high glycemic beverages like soda, juice, drinks or “energy” drinks o Two hours before competition
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Cereal and low fat milk
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Toast, or low fat muffin
 1/ 2 Bagel, yogurt and fruit o Three-four hours before competition
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Turkey Sandwich w low fat cheese, yogurt, fruit, granola bar
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Pasta with meat sauce, bread sticks, low fat milk

French toast, low fat milk, fruit
What Should Athletes Eat? Use a Modified Peace Sign
C a r b o h y d r r
( ( 6 0 % ) ) a t t e s
¹/
3
Grains, Bread,
& Pasta
¹/
3
Fruits &
Vegetable s
P r r o t e
( ( 1 5 e
% i i
) n
) s
F a t t s
( 2 5 % )
¹/
3
Protein
Hydration

Thirst is not an adequate indicator of fluid needs
Wait to drink until you thirsty its too late
As little as a 2% weight loss as sweat will affect performance
If you drink to satisfy your thirst it’s not enough

How much should I drink for Practice and Games? Fluid Guidelines say: o Before - Drink 12 to 20 oz -- 2-3 hours before o During - Drink 6 to 12 oz every 15-20 minutes o After - Drink 150% of sweat losses

Drink 3 cups (24 oz) for every 1 lb weight lost through sweat
 Two gulps are about 3 ounces

Replace 70% of what you have lost before next practice
BREAKFAST - Start your day off right!

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

Avoid high-fat choices such as bacon, sausage or biscuits and gravy.
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For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.

If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes.
Avoid breakfast sandwiches, sausage and bacon.

EXAMPLES OF HIGH CARBOHYDRATE BREAKFAST MEALS:

At Home: o Fresh fruit, Low-fat yogurt, Pancakes with syrup, & 2% or skim milk o Plain English muffin, Strawberry jam, Scrambled Egg, & 2% or skim milk
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At a Fast Food Restaurant: o Hot cakes with syrup (hold the margarine and sausage & Low-fat milk o Cold cereal with low-fat milk, Apple, & bran or blueberry muffin
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At a Convenience/ Grocery Store: o Fruit flavored yogurt, Large bran muffin or pre-packaged muffins, Banana, & Low-fat milk

At a Family Style Restaurant: o Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage) & Low-fat milk
LUNCH and DINNER o Select pastas, breads and salads. o Select thick crust rather than thin crust pizza for more carbohydrates. o Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage. o Select vegetable soups accompanied by crackers, bread, or muffins. o Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips. o Avoid deep fat fried foods such as french fries, fried fish and fried chicken. o Choose low-fat milk or fruit juices rather than soda pop.
EXAMPLES OF HIGH CARBOHYDRATE LUNCH OR DINNER MEALS:

At Home: o Large turkey sandwich on 2 slices of Whole-wheat bread, Slice of low-fat cheese, Lettuce,
Tomato, Fresh vegetables (carrots and celery strips), Low-fat yogurt, & Fresh fruit or fruit juice o Minestrone Soup, Spaghetti with Marinara Sauce, Salad, Italian Bread, Fresh Fruit, 2% or skim,
Milk, & Sherbet o Chili on a large baked potato, Whole grain bread or muffin, Low-fat chocolate milkshake, &
Fresh fruit o Thick crust cheese and vegetable pizza, Side salad, Fresh fruit, & 2% or skim milk

At a Fast Food Restaurant: o McDonald’s – Grilled Chicken Sandwich, Side Salad, & Vanilla low-fat milk shake
OR
Hamburger, Side Salad, Low-fat milk, & Low-fat frozen yogurt cone o Arby’s - French dip, Side salad with lite Italian dressing, & Jamocha shake o Taco Bell - Bean burrito with red sauce, Plain 10" tortilla, & Low-fat milk o Pizza Hut - ,2 slices medium cheese pan pizza, breadsticks, & Beverage o Wendy’s - Plain baked potato, Chili, Side salad, & Small frosty