Daily Nutrition Tips
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Never try to lose more than 2 pounds per week. This will minimize loss of muscle tissue.
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Don't rely only on diet to lose weight; training for endurance burns fat, and weight training increases muscle; both can reduce the percentage of body fat.
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Energy needs depend on body size. Follow the food pyramid for eating during the day. If your weight drops more than 2-3 pounds per week, eat more servings of fruits, vegetables, and grains.
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Maintain normal fluid intake and drink back 150% of the weight you lose in practice or a match to minimize dehydration and early fatigue.
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Eat well-balanced meals that emphasize fruits, vegetables cereals, and grains, which are rich in carbohydrates.
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Reduce intake of fatty foods such as butter, oils, dressings, and fried foods. Eat foods that are baked, boiled, or broiled.
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Choose fluids that help rehydrate and refuel your body. Sports drinks containing carbohydrate (14-17 grams/8 ounces) and a small amount of sodium chloride (salt) are formulated to meet these goals. Absolutely no Soda !
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After weighing in, rehydrate with sports drinks and consider well-balanced meal-replacement drinks or high-carbohydrate energy drinks to top off your energy reserves without causing abdominal discomfort.
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At fast-food restaurants, choose the lower-fat items such as salads, grilled sandwiches, and low-fat yogurt. |
NUTRITION GUIDELINES
1. When possible, choose low-fat or non-fat products such as light cream cheese, light mayonnaise, 1% or skim milk.
2. Avoid cheese, nuts and fatty meats. All are high-fat items and add extra calories even in small portions.
3. Cut back on fried foods. Meats that are boiled, broiled, or grilled and vegetables that are boiled or steamed are better choices.
4. Remove the skin before eating chicken or turkey. NO red meat !
5. Use water-packed tuna.
6. Eat at least one dark green or yellow/orange vegetable every day, e.g., spinach, carrots, and tomatoes.
7. Eat a food that is a good source of vitamin C every day, e.g., spinach, carrots, and tomatoes.
8. Drink plenty of water. Drink orange juice in the morning.
9. Cut back on the amount of fats you add to foods, e.g., butter, margarine, mayonnaise, sour cream, regular salad dressing.
10. Eat foods that are high in complex carbohydrates often. This includes starchy vegetables, legumes (beans and peas), breads, cereals and other grain foods.
** Run at least 30 minutes 4 times a week.
** Stretch daily and include pushups and sit-ups to build core
** If going into 9th grade … start weightlifting with HS wrestling coach this summer !!!
** JUMP ROPE – improves feet speed, agility, and coordination