Nutrition Handout
Examples of Carbs:
Breads, cereals, pasta
Examples of Protein:
Fish, meat, cheese
Good Snacks:
Yogurt, cottage cheese
fruits, vegetables and/or granola bars
Bad snacks:
chocolate bars, gatorade, donuts
Nutrition
"Good nutrition cannot make an athlete, but good nutrition can make a good athlete great!"
Your body needs a balanced diet. You are an elite athlete, and your body needs the fuel for you to perform to the best of your ability.
Calories are the fuel for your body. Calories come from many things in food - sugar, starch (breads and pasta), carbohydrates, protein and fat. Carbs are the best source of energy.
To build muscle - your body needs lots of protein. Protein sources include red meat, fish, chicken, ham, eggs, cheese and other fowl. Another excellent snacking source of protein is peanut butter or mixed nuts.
Carbohydrates are quick energy stores - some good sources of carbs include fruit, vegetables, crackers, whole wheat bagels, whole wheat pasta, whole wheat bread and potatoes.
Prior to a game or practice - it is advisable to eat some carbs (not chips or chocolate bars - as they have lots of other preservatives, sugar and fat).
A good pre-game snack is an energy bar or granola bar. This should be taken about 30mins before a game. Celery and peanut butter is a good snack because it has some carbs and protein. Bagels are also good sources of carbs. Bread products are high in carbohydrate calories and can be quickly converted into fuel for your body.
If you are eating candy bars, licorice or other junk - your body will not perform to its full potential. During the game - as most of you know - you need to stay well hydrated. This does not mean drinking a gallon of water right before you go onto the court, as that will leave you bloated. It means taking in a bit each break you get. You should not feel bloated or full when you're hydrating yourself.
When your muscles become dehydrated, they start to cramp up - which is not a fun experience for anyone!
After a game - your muscle fibres (in your legs, arms and back) are broken down and you need to repair them asap. The best thing for that is good calories - salad, chicken, meat, cheese, fruit, eggs, juice - healthy foods. A sub or sandwich is an excellent way to refuel your body. If you eat junk right after a workout/game - your muscles will not repair themselves - and they will eventually break down and get smaller and weaker.
Your body is like a high performance car - if you don't put the right kind of gas in the tank - you're not going anywhere!
Should you have any questions about nutrition or healthy living, please don't hesitate to contact me. I also have some meal plans, food break-down and much more.
jeremysims@rogers.com