Basic Food Types
- Proteins--build muscle for growth and strength, and provide long-term energy.
- Carbohydrates--provides energy for activity
- Simple sugars--are not beneficial
- Complex cargohydrates--best long-term energy fuel.
- Fats--energy storage.
Foods to Emphasize in Your Diet
- Breads, cereals, grains, and pasta (complex carbohydrates)
- Fresh fruits and vegetables (a variety is the best)
- Poultry, lean red meats, nonfat or lowfat dairy products (protein)
- Fluids--water and juices
- Foods rich in vitamins and minerals--fresh fruits, vegatables, meats, and dairy products.
Foods to limit on your diet.
- High fat foods--fried foods, sweets.
- Simple sugars--highly sweetened foods such as candy, soda, etc.
- Salty foods--chips, etc.
- Caffeine--containing beverages - cola, coffee
Ideal Pre-Competition Foods
- Complex carbohydrates--breads, grains, pasta, fruits
- Limit proteins and avoid fats because they are difficult to digest and not readily converted to usuable energy.
- Plenty of fluids (juices and water, especially water)
After Practice and Competition
- Complex carbohydrates to replinish energy stores.
- Protein to rebuild damaded muscle tissue and gain strength.
- Plenty of fluids (water and juices)
How to Compute the Percentage of Fat in Foods
1 gram of fat = 9 calories
Kellogg's Low Fat Granola Cereal
120 calories in each 1 oz. serving (about 1/3 cup)
2 grams of fat in each serving 2 x 9 = 18 18/120 = 15
This cereal contains about 15% fat.
Credit for this Information goes to Andy Nichols, Head of the Sports Medicine Depatment at the University of Hawaii.