NUTRITION. EAT every 3 hrs- 1 gram of protein for every pound of desired body wt. 7-9 hrs sleep/night - MUST REST YOUR BODY TO BUILD YOUR BODY

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1 NUTRITION Nutrition EAT every 3 hrs- 1 gram of protein for every pound of desired body wt Example- kid wants to weigh 200 lbs, needs to take in 200 gms of protein/day At least half via food, the rest via protein powder shakes, etc. lots of low glycemic index fruits (apples, berries, melons), lots of leafy green veggies (broccoli, asparagus, cabbage, kale), 1 gallon of water per day 7-9 hrs sleep/night - MUST REST YOUR BODY TO BUILD YOUR BODY NEED to stay hydrated with this level of intensity of training, minimum 1 gallon/h20 per day! 1) Always eat breakfast 2) Eat 4 7 meals per day RULES TO FOLLOW 3) Protein should be included in each meal, this should come from low fat sources such as chicken, fish, turkey, eggs, low-fat or fat free dairy, and lean beef 4) A fruit and/or vegetable should be eaten each meal 5) Eat every 2-3 hours 6) Avoid high sugar products food or drink. This includes drinks such as Sunny-D or Kool-Aid and soda/pop. As well as foods like cookies, candy and ice cream. 7) Water should be your main drink of choice 8) Try to stay away from pre-prepared food whenever possible (fast food, pizza, frozen dinners) 9) Prepare food ahead of time is possible, this will help with last minute choices and settling for whatever is available. Understand that you are an athlete and not the average person 10) Get color onto your plate in the form of vegetables and fruits. 11) Bookend your workouts pre and post! Your workout is not complete until you eat!

2 *Green Choice = ideal choice within moderation *Yellow Choice = ok choice within moderation *Red Choice = least ideal choice CARBOHYDRATES Green Yellow Red Acorn Squash All-Bran Cereal Baked Russet Potatoes Black Beans Apple Candy Butter Beans Baked Beans Cartoon Cereal Broccoli Banana French Bread Carrots Brown Rice French Fries Cherries Cheerios Golden Grahams Chick Peas Cream of Wheat Hash browns Cucumbers Fiber One Cereal Mashed Potatoes Egg Noodles Grapes Puffed Rice Egg Plant Green Peas Refried Beans Green Beans Multi-Gran Bread Sweetened Drinks Kidney Beans New Boiled Potatoes White Bread Lentils Oat Bran White Flour Lettuce Orange White Rice Mushroom Pita Bread Nectarines Raisins Whole Oatmeal Rye Bread Onions Special K Cereal Pears Sweet Corn Plums Sweet Potato Spinach Tortillas Split Peas Unsweetened Fruit Juice Summer Squash Yam Whole Gran Bread Whole Wheat Flour Whole Wheat Pasta Things to remember: 1. Incorporate fruits and vegetables when choosing carbohydrates. Put color on your plate! 2. Fresh produce is best.

3 *Green Choice = ideal choice within moderation *Yellow Choice = ok choice within moderation *Red Choice = least ideal choice PROTEINS Green Yellow Red Chicken Breast 2% milk 75% lean ground beef Cod 85% lean ground beef Bacon Egg Low-fat Cheese Beef or Pork Ribs 90% Lean ground beef Low-fat Pudding Chicken with skin Lean ground turkey Ricotta Cheese Fried Chicken Low-fat Cottage Cheese Skim Mozzarella Fried Fish Salmon Trimmed steak or pork Ham on bone Skim Milk Turkey Bacon or Sausage Ice Cream Skinless white turkey Turkey Bacon or Sausage Regular Cheese Tilapia Whole Eggs Tuna Whole Milk Tuna in water Yogurt from skim milk FATS Green Yellow Red Almonds Natural Peanut Butter Butter Avocado Candy Olive Oil Coconut Oils Walnuts Coffee Creamer Fried Foods Low-fat Mayo Ranch Dressing Whipping Cream Whole Milk

4 Pre-Workout Fuel - Food Strength Training 1 sports bar ½ cup nuts + ½ cup raisins or craisins 1 yogurt Small bowl cereal 1 PBJ on wheat 16 ounces chocolate milk 1/3 meat sub Grilled cheese sandwich 3 eggs, 1 oatmeal packet 1 meal replacement shake Practice 3 cups Gatorade 2 cups Gatorade + banana 20 ounces juice + 2 fig newtons 1 sports bar + water 1 cup Gatorade + peanut butter crackers 1 apple + saltines + water Tortilla chips and salsa + water

5 Recovery/Post-Workout Fuel Supplements RTD shakes Protein powders mixed with juice, milk, smoothies, or sports drink Sports bars & fluids Real food Chocolate milk Sandwich & juice Trail mix & Gatorade Yogurt, granola bar, juice box

6 Snack ideas to carry in your back pack, to have between classes, or take with you on road trips - Trail mix (nuts, cereal, dried fruit, choc chips) - Wheat bread sandwiches or subs with PBJ or meat/cheese - Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One - Drinkable Yogurt - String cheese or cheese cubes - Fresh fruit Apples, bananas, oranges, grapes, blueberries or raspberries - Beef jerky - Applesauce (no sugar added) or a fruit cup - Nuts almonds, walnuts, cashews or pecans are your best choices - Granola Bars - Beans and rice (in Tupperware) - Bagel with sliced cheese - Yogurt-covered raisins or pretzels - Sports bars - Met-Rx RTDs - Mix 1 - Cliff Bars