Tips About Nutrition & Physical Exercise

Snack Suggestions

Here are some pre-game snack suggestions:

• Apples, bananas, pears, oranges
• Carrots, sugar snap peas, cucumbers
• Cereal (as long as it's not high in sugar)
• Enriched pasta or brown rice
• Low-fat cheese, yogurt, pudding or milk
• Plain popcorn
• Turkey, chicken, tofu
• Whole-grain bread, crackers, tortillas, or pretzels

The Right Foods That Can Improve Your Mood

Recovery Drinks

• The best drink to consume after a workout has a mix of both carbohydrate and protein
• Chocolate milk:
  • Has the perfect ratio -superior to commercially sold protein sports drink
  • Provides fluids and electrolytes such as potassium to assist with rehydration
  • Has high-quality protein that helps build lean muscle when combined with exercise
  • Each eight-ounce serving of milk (plain or flavored) provides 300 milligrams of calcium

Fluids

• Good sources: Water, milk, juice, sports drinks
• Good for you because:
  • Fluid is lost during exercise so it is important to replenish after sweating.
  • Dehydration will decrease performance abilities and can be very dangerous.
• When to consume:
  • Before during and after exercise, don't wait until you feel thirsty
  • Don't drink too much while exercising or it may be harder to run.

Note

• Sports drinks are no better for you than water unless you are exercising intensely for more than 60 to 90 minutes or in really hot weather.
• If you choose to drink a sports drink consume 8 to 12 ounces rather than the 16 to 20 ounces that usually comes in the bottle, this is too much.
• Avoid carbonated beverages before/during exercise because they may cause an upset stomach.

Right Foods Can Improve Your Moves

• Don't let hunger attack ruin the way you feel. Make you're after school snack a pre-game meal! Reach for a morsel that'll do the trick, one not too filling, but on that will stick. Reject sticky, sweet and greasy foods.

Carbohydrates Will Carry You Through

• Have you heard it is best to eat 2 to 3 hours or more before a meet or game? You may say this sounds impossible because you eat lunch between 11 to 12 noon, get out of classes at 2:05 p.m. and then have to play at 5 p.m. Some athletes prefer not to eat before a game; others need a snack to pick them up. Your best choices are high carbohydrates, low-fat snacks. They provide quick energy and are easy to digest.

Smart & Simple Snacks

Pre-Activity

• Goal is to prevent you from feeling hungry before or during the workout/competition as well as to maintain optimal blood sugar levels. Should consume carbohydrate foods, especially complex, sufficient fluids, moderate protein, low fat/fiber to decrease digestive stress
• Develop the habit of eating to win. Try these snacks between school and practice or games, for that matter anytime:
  • Animal crackers
  • Bagels
  • Cereal mixtures-party mix
  • Dry cereal
  • English muffins
  • Fresh fruit
  • Graham crackers
  • Melba toast
  • Pita pocket
  • Popcorn
  • Rice cakes
  • Saltine crackers
  • Vanilla wafers
  • Whole Wheat bread

Pre-Game Snacks

If you go home before a game or practice, or have access to a refrigerator or thermos, try some of these smart and simple pre-game snacks:

• Broth based soups-vegetable, noodle, or rice and meat combinations
• Cereal with skim, 1% or 2% milk
• Chicken with lettuce, tomato and mustard
• Cooked pasta with tomato sauce
• Farmers cheese
• Low fat cottage cheese
• Low fat yogurt dips or mixture of ricotta cheese and crushed pineapple
• Mozzarella string cheese
• Sandwich with turkey, ham, roast beef, water packed tuna
• Vegetable sticks
• Yogurt shakes with flavored yogurt, fruit and skim milk

Post-Activity

Post-workout snacks should be consumed within 30 minutes of ending activity and should contain carbs and protein. Examples:

• Chocolate milk
• Milk in a frozen fruit smoothie
• Pita chips dipped in hummus
• String cheese and a piece of fruit
• Whole-grain crackers and cheese or peanut butter
• Yogurt with fruit slices

It is best to eat/drink carbohydrates immediately after the exercise and then again during a meal within that 4 hour period. Muscles are most receptive to rebuilding 2 to 4 hours following exhaustive exercise