Everyday Nutrition Strategies to Improve Performance

Eat at Least 3 meals a day - If you can make time to train, you can make time to eat right for training. It's your responsibility as a team member to be optimally fueled and hydrated.

Focus on Carbohydrates for Energy

Examples of Carbohydrates to eat at each meal:

Bagels	Cereals	Tortillas	Oatmeal
Crackers	Pancakes/Waffles	Breads	Muffins
Popcorn	Crackers/Pretzels	Beans/Peas	Potatoes
Corn	Squash	Biscuits	Vegetables
Banana	Fresh fruit

High-Fat Food choices eaten right Before Exercise Cause Sluggishness on Gameday/Practice and Can Damage your Heart Overtime
Make low-fat choices in the dinning halls, when eating out, and at the grocery store. Choose: lean meats -fish, turkey, chicken, and lean cuts of beef. Choose: low-fat milk, cheese and yogurt.

Avoid fried foods - Choose: baked, broiled, and grilled foods instead of fried foods. Trim visible fats on meats before cooking or eating.

Avoid adding fat at the table -Avoid: butter/margarine, sour cream, mayonnaise, salad dressings, and creamy sauces/gravies.

Drink Plenty of Cool Fluids Throughout the Day
Drink 16-20 oz. Sports drink/water 2 hr. before exercise
Drink 5-10 oz. of Powerade/water every 15-20 minutes during exercise. Focus on fluid at half time
Drink 20-24 oz. of Powerade/water for every pound of body weight lost during exercise and immediately after exercise.
Avoid Caffeinated Drinks and Alcohol - Replace with Powerade, milk, juices, or water.

Eat a Carbohydrate Containing Food within 30 Minutes After Practice/Game for Recovery

Examples of Recovery foods:

peanut butter crackers	trail mix	yogurt with cereal
bagel with cheese	bagel with peanut butter	energy bar
sports bar	Powerade

University of Georgia Athletics

Everyday Nutrition Strategies to Improve Performance

Related News

Related Videos