Hamilton TownshipTrack & Field

Nutrition Guide

Nutrition for anathlete is veryimportant. Whatyou eat beforeand after youexercise can makethe difference inhow well youpractice andcompete.

Healthy Food Choicesservings

cerealpineapple

crackerscherries

beansmushroomswheat/ryegrapes

turkeycarrotsoatmealplums

peanut butterlettucegranolapeach

cottage cheesenutsbroccolibrown riceberries

yogurtfishcelerybreadbanana

cheesechickengreen beanspastaorange

whole milklean beefpeaswhole grainapple

Dairy100-150lbs=3-5150-200+=4-6

Protein100-150lbs=3-4150-200+=3-5

Vegetables(3-5)

Breads(6-11)

Fruit(2-4)

Sample Diet125lb person

(increase or decrease accordingly)

Breakfast 2 scrambled eggs 2 pieces of toast

1 bowl of cereal 1 glass of milk 1 glass of orange juice

Lunch Turkey Sandwich 1/2 cup of peas 1/2 cup mixed fruit

1 cup milk

Pre-Practice Banana peanut butter crackers

Post-Practice PB&J Sandwich 2 celery sticks

Dinner Chicken Breast Salad 1/2 cup cottage

cheese 1 cup milk

WATER Of all nutritional concerns for athletes the most critical is proper

fluid hydration. Water is the best fluid to support physical activitybecause it quickly leaves the digestive track to enter the tissues andcools the body from the inside out. Children are particularly vulnerableto the effects of fluid imbalance. That is because they do not handleheat well, they get hotter during exercise, and their hearts have alower blood output. Be sure to drink water BEFORE, DURING, andAFTER exercise. Children may not notice the need for liquid or thesigns of overheating. Careful monitoring is important, especially on hotand humid days when sweat does not evaporate so cooling is not asefficient.

Don’t depend on thirst.By the time you feel thirsty, your body already has started to dehydrate

SLEEP

It is important for every young athleteto get enough rest each night and to goto bed at the same time each night. It isrecommended that teenagers go to bedno later than 11:00pm and get at least 8hours of sleep

IF SCHOOL STARTS AT 7 YOU NEED TO GO TO BED BY 10:00PM !

Antioxidants Intense activity requires increased oxygen intake. Large volumes of

oxygen can be damaging to the body. In order to compensate consideradding anti-oxidants to your diet. Natural sources are found in fruitsand vegetables, especially citrus fruits.

Also consider the following supplements:*Multivitamin: as directed*Vitamin C: 500-1000mg*Vitamin E: 400mg*Vitamin D: 600+ IU*Alpha Lipoic Acid-50mg

Always talk to a doctor before starting a vitamin regimen about side effects with current medications andif it is right for you.

Important Tips

OKBefore/During Meets

BananaApplePeachPlum

GrapesWhole grain crackersWhole grain bread

Peanut buttercelery

AvoidBefore/During Meets

GatoradeCandyHoney

Pop/soda/colaRaisins

White breadPizza

Potatoes/Chips (B.FORT!)CarrotsTurkey

Any high sugar content