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Nutrition
Guidelines for a Balanced Diet
- Eat lots of different kinds of food – vegetables, fruits, fish, meats, dairy products and grains.
- Eat fresh food rather than ready prepared, canned or frozen foods.
- Eat a high proportion of complex carbohydrate-rich foods.
- Grill, steam or bake foods. Avoid boiling or frying.
- Avoid fatty meals and sweet and salty snacks.
- Check fiber intake by eating whole grain breads, cereals and pastas.
- Eat brown rice instead of white rice.
- Flavor food with herbs and spices, rather than salt.
- Drink small amounts of water and fruit juices often.
Pre-Competition Meal/Nutrients Your body's energy levels need to be high before training and competition. The high-performance diet above will supply this everyday requirement. Athletes are individuals and require different foods, and their body responds differently to certain foods. Generally speaking, the guidelines below will help your athletes consume the proper nutrients before competition.
- Eat a small, easily digestible meal, usually less than 900 calories.
- Eat about 2 ½-4 hours before competing.
- Limit proteins and fats since they digest slowly.
- Avoid foods which form gas in the digestive system.
- Drink small amounts of water often: before, during, and after competing.
During Competition Nutrients
- Besides hydration, nutrients are not needed for events that last less than one hour.
- For events that have more than one hour of continuous activity, carbohydrate drinks or fruit will supply the needed energy for continued effort.
- During competitions lasting more than two hours, let your athletes nibble on small pieces of banana, peanut butter sandwiches, noodles or plain pasta (complex carbohydrates) when they have at least a half hour break before their next routine. Do not fast your athletes during a 6-8 hour event.
Post-Competition Nutrients
- To replenish energy, foods with readily available carbohydrates (fruits, carbohydrate drink, granola bars) should be eaten in small amounts immediately after exercise.
- Throughout the remainder of the day, meals should contain 65% complex carbohydrates to replenish energy.
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