Water helps you stay hydrated

Sports Nutrition

Eat enough Energy, Protein, Vitamins, Minerals and Fiber.

  • Choose lots of brightly colored fruits and vegetables.

  • Get plenty of calcium. Calcium helps build healthy bones.

  • Iron is important. Iron helps carry oxygen throughout the body. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.

  • Protein for strength. Protein can help build muscles, along with regular training and exercise. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.

  • Smart carbohydrates: Carbohydrates or "carbs" provide energy for the body and are an essential fuel source for young athletes. However, there is no need for "carb loading" before a big game. Choose carbohydrates in whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber also helps lower cholesterol and may help prevent diabetes and heart disease.

  • Water and staying properly hydrated is vital to an athlete's success.

Without the right foods, even physical conditioning and expert coaching aren't enough to push you to be your best. Good nutrition must be a crucial part of your training program to succeed.

School-aged athletes must energize their bodies with good nutrition to perform at their best. Whether it's playing football, swimming, or jogging, athletes must eat a nutritious, balanced diet to fuel their bodies. Like any sporting event, good nutrition has basic ground rules, and nothing affects your ability to compete more than good food.

Eating the right foods helps you stay physically fit and achieve optimum performance. Your body systems must be perfectly tuned using proper nutrition to reach your highest potential and maintain a winning edge.

Eat a variety of Healthy Foods and stay Hydrated. The young bodies of student athletes are still growing. It is important to nourish that growth and fuel the demands of strenuous exercise and organized sports.

That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean meats, and low-fat dairy products. The base of the diet should come from carbohydrates in the form of starches and sugars. Fluids, especially water, are also crucial to the winning combination. Dehydration can stop even the finest athlete from playing their best game.

Winning Nutrition for Athletes

Do not let your diet let you down

Why are carbs important

Female Athlete Triad

Eating before competition

Eating after exercise

pre-game snacks

is stretching that important?