EATING FOR VICTORY

There is no question that diet has a significant impact on athletic performance. Here are some key points and ideas for nutrition from Nancy Clark’s Sports Nutrition Guidebook

#1 – Eat Breakfast!

• Should be wholesome and high–carbohydrate.
• Cereal, milk, fruit or fruit juice
• Not a breakfast eater? Something is better than nothing…
• Try yogurt and add a bit of cereal
• Eat a banana and wash it down with milk
• Blend fruit, juice, yogurt or milk for a smoothie
• Try a bagel with low-fat cream cheese and have a V-8
• How about Graham crackers with peanut butter and a glass of milk?
• Stuff a pita or tortilla with cheese, turkey, hummus, etc

#2 – Eat a High–Carbohydrate Lunch and Dinner

• Cheese (thick crust) pizza/salad or fruit
• Peanut butter and jelly (or banana, apple slices or raisins)
• Spaghetti and tomato sauce/ salad or fruit
• Sports salad – go for the color
• Romaine lettuce, Spinach
• Tomato, Green Pepper, Broccoli, Carrot
• Chickpeas, beans, lean meats or cheeses
• Croutons
• Light dressing

#3 – Stay hydrated.

Make sure you are drinking fluids throughout the day. This may mean more trips to the restroom, but you will perform better in practice and at games.

#4 – Snack Before Practice.

USA National team star Logan Toms recommends picking a snack that you can eat on-the-go.

• Whole-wheat crackers, peanut butter, V-8
• Dried cereals with raisins or other dried fruit
• Fresh fruit
• Sports bars, breakfast bars, low-fat granola bars

#5 – Pre-Match.

High carbohydrate is again the way to go. Of course, if you've always performed well after scarfing a bagel smothered in peanut butter and marshmallows, by all means stick with that pre-game ritual. But be sensible; a pre-contest bag of popcorn, chips, and a coke is a recipe for disaster for athletes.

These are just some ideas. We all have our own likes and dislikes. Just remember that your food choices should be a combination of carbohydrate and protein, but not too laden with fat.

*Carbohydrates back in fashion! It is a myth that bread is your enemy. On the contrary, bread should form the foundation of most your meals. Even "white bread" has value in the athlete's diet. Check what renowned sports dietician Nancy Clark has to say on this subject.

Last Updated September 20, 2006