Fuel with a purpose. Fuel to be strong. Fuel to perform at your best! As a student athlete you train for long hours of the day and the fuel you eat can make it or break it during performance. Fuel like a champion with these few helpful tips.
Whole Grains
⚫ Carbohydrates are the quickest source of energy.
⚫ Examples: Oatmeal, Rice, Whole Grain Bread, Quinoa, Pasta, Granola, Pretzels
Protein
⚫ Essential for building and repairing muscles
⚫ Examples: Chicken, Turkey, Lean Meat, Salmon, Beans, Lentils, Eggs, Cheese, Tofu, Yogurt.
Fruits & Vegetables
⚫ Contains vitamins and minerals that play a role as antioxidants and help protect the immune system.
⚫ Examples: Spinach, Carrots, Broccoli, Bell Peppers, Squash, Strawberries, Oranges, Mango, Blueberries, etc.
Timing
⚫ Off Days: Half plate of fruits and veggies. Quarter plate of protein. Quarter plate of whole grains.
⚫ Light Days: One third plate of whole grains. One third plate of fruits and veggies. One third plate of protein.
⚫ Game Days: Half plate of whole grains. Quarter plate of protein. Quarter plate of fruits and veggies.
* Fats provide satiety and allows for better concentration. Examples: olive oil, nuts, and seeds.