Nutrition Guidelines

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.