Nutrients important for the body: proteins, carbohydrates, fats, vitamins, minterals, and water.
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Each nutrient performs specific functions in the body. A lack of one is a disadvantage to the body!
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By eating the recommended amounts of food from each food group daily (from the Food Guide Pyramid), you can greatly increase your ability to get all the nutrients the body needs, which will improve your ability on the playing field!
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Carbohydrates are the most efficient fuel for the body during strenuous activity.
| Food Group |
Nutrients |
Recommended amount for teenagers (bullets are 1 serving) |
| Milk, Yogurt, and Cheese |
Calcium, proteins, Vitamin A, and riboflavin (Vitamin B2) |
3 servings daily minimum
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| Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (included peanut butter) |
Good source of protein. Contains thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin, iron, and zinc |
2-3 servings daily minimum
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3 oz lean, cooked meat (size of a deck of cards)
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2 eggs
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1 cup cooked dry beans, peas, lentils
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4 tablespoons peanut butter |
| Vegetables (the brighter the color, the more nutritous) |
Vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes |
3-5 servings daily minimum
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1/2 cup cooked vegetables
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1/2 cup chopped raw vegetalbes
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1 cup leafy raw vegetables (spinach, lettuce)
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3/4 cup (6 oz) juice |
| Fruit |
Good source of many vitamins and minerals. Good sources of Vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are a good source of Vitamin A |
2-4 servings daily minimum
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| Bread, cereal, rice, and pasta |
Contributes complex carbohydrates (starch and fiber) and significant amounts of protein, B vitamns, and iron |
6-11 servings minimum
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1 slice of bread
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1/2 hamburger bun or english muffin
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1 small roll, biscuit, muffin
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3-4 small or 2 large crachers
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1/2 cup cooked cereal, rice, or pasta
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1 oz ready-to-eat cereal |
| Butter, margarine, sweets, and jellies (deserts and candy) |
Provides energy and some nutrients |
Use sparingly |
**To meet higher energy needs, most teen athletes require more than the minimum amount of servings listed. In some cases, teen ahtletes may need more than the recommended number of servings. For most athletes, the increase in energy should come from the vegetable group and bread, cereal, rice, and pasta group. These groups contain a lot of starch, an excellent source of food energy.
High school athletes should not need to use vitamin or mineral supplements (unless otherwise prescribed by a physician). They also should not need protein supplementation or high-protein diets. Eating high-protein diets or protein supplements may prove harmful and may lead to a loss of appetite, diarrhea, dehydration, and undue stress on the kidneys.
My Pyramid (http://www.MyPyramid.gov) is an excellent guide for young athletes:
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Helps to select a variety of nutritious foods
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Emphasizes starch foods like grain and vegetables needed to build glycogen stores
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Guides your selection of a lower fat diet
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Offers a variety of foods within each food group so that meals can be built around the foods you like
What to eat before a game:
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Eat meals high in starch (pasta, baked or sweet potatoes, rice, etc.) 24-48 hours before competition. Select foods from all 5 food groups...our bodies use nutrients more efficiently when consumed together.
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Eat breakfast the morning of competition
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nShould eat an easily-digested meal (higher in starch) no later than 3 hours before competitionavoid foods that contain lots of fats and oils (harder to digest)
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nAvoid candy or honeycause rapid swings in blood sugar, resulting in lower energy levels
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Drink plenty of fluids to ensure full hydration
At all day events (tournaments/track meets)
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nBreakfast is especially important!!
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Consume several high-starch mini-meals or snacks, along with lots of fluids
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nEat snacks high in carbohydrates, and dont forget to snack before bedtime (keeps energy levels up) » Choose snacks that contain more than just calories!
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Select meals containing all 5 food groupsour bodies use the nutrients better when consumed together
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When eating out, choose something nutritionally sound, like a cheeseburger with lettuce and tomato
Try to choose starchy vegetables and whole grain and enriched breads, cereals, and pasta over fatty foods (for example, a baked potato over french fries)
