NUTRITION GUIDE

Parent’s Responsibility Make sure that your athlete is prepared, at the meets early and ready for his or her events. The Week of the Meet: All athletes should get in a habit of drinking at least 40 oz of water each day. The night before the meet: All athletes should receive 8 to 10 hours of sleep 2 nights prior to meet (i.e. Thursday and Friday nights if meet is on Saturday). They should also eat a good dinner that is between 5-7 pm that includes complex carbohydrates, such as pasta and whole grain rice along with a moderate amount of protein lots of fruits and vegetables. The Morning of the Meet: Athletes should eat a nutritious breakfast. This includes fruit, toast, pancakes, grits, and water. Little or no meat is best. 

HEALTH AND NUTITRITION

Pre-Competition Sleep

• Athletes should receive 8 to 10 hours of sleep the night before a meet.

Pre Competition Meals- 3-4 hours before the event.

• High in complex carbohydrates, such as bread, fruit and vegetables
• Moderate in protein
• Low in fat
• Plenty of Fluids
• Athletes should eat a nutritious breakfast before a meet, including fruit, pancakes, toast, and grits. Little if no meat is best. (If meat is required ready & serve bacon or Canadian bacon is best because is low in fat & grease.)

Snack Hints- For All Day Meets

• WATER & ICE
• Fresh Fruit-bananas, raisins, grapes, oranges, peaches, watermelon.
• Bread, bagels, muffins. With peanut butter, cheese or cream cheese if within 3 to 4 hours before competition.
• Crackers and pretzels
• Fig newtons, oatmeal-raisins cookies
• Peanut butter and Jelly Sandwiches
• Fruit and Vegetables-oranges, tomato

Post-Competition

• Sports drinks, energy bars, and fruit, for carbohydrates replacements.
• Dinner should include foods high in proteins (chicken, beef, fish, milk, cheese, soy protein, etc.) to build muscles.