Softball A softball player should focus primarily on consuming an adequate amount of energy throughout the day to fuel her training sessions and practice. In Pre-Game Meal addition, focusing these efforts on the right balance of nutrients is Should be consumed 3-4 hours important to maintain a healthy before competition. This meal body. should include carbohydrate-rich foods balanced by a lean source of Carbohydrate needs are not as protein and minimal fat. high as some other athletes. Using a range of 4 - 6 g/kg of * Grilled chicken sandwich with carbohydrate will supply a softball side salad, pretzels, and sports player with enough carbohydrates drink. to fuel her muscles during * Subway sandwich with deli workouts and practice without meat, baked chips, and lemonade. providing too much. She should * Oatmeal, 2 pieces of toast rely on whole wheat/grain with peanut butter, and orange products and high fiber fruits and juice. vegetables to meet her daily * Pasta with sliced grilled carbohydrate needs. chicken, steamed broccoli, topped with marinara sauce, and water. Protein is necessary to help maintain, build, and repair As game time approaches, smaller damaged muscle. Using a range of carbohydrate-rich snacks are 1.5-1.8 g/kg of protein will provide appropriate if the athlete feels the her muscles with enough fuel for need. Bagels, pretzels, animal building and repairing muscle. The crackers, trail mix, granola bars, best sources of protein are lean meats, fish, poultry, and eggs. fresh fruit, nutria-grain bars, energy bars, sports drinks, and saltine or graham crackers are Softball Fat plays an important role in good examples of carbohydrate- hormone production, body rich snacks that the athlete can Healthy eating tips temperature regulation, protection of body organs, and in the easily pack and bring with her to have on hand. to maximize your absorption of fat soluble vitamins. The American Heart Association performance recommends getting no more than 30% of total calories from fat and this same guideline applies to athletes as well. Olive oil, canola, oil, nuts, and seeds are all excellent sources of healthy fats Sponsored by the College of Nursing/ that athletes can include on a daily Student & University Life Partnership basis. with Athletic Training Diet for athletic Performance Athletes come in different sizes and shapes, Eat Regularly and follow different types of training programs. The training period offers you an excellent While they may all follow these nutritional opportunity to establish sound eating Breakfast is especially important because you need rules, their meals may look quite different. practices that will benefit you on the playing food to start the day. Your body begins the day in a Athletes who train strenuously for many hours field as well throughout life. low-energy, fasted condition. Teens who eat each day will need to eat large amounts of breakfast score higher on physical fitness tests. carbohydrates and calories. Big tall athletes Make Snacks Count Breakfast can be made up of any combination of will need to eat more than petite athletes such nutritious foods that you enjoy eating. Spaghetti and as gymnasts. Many athletes need to organize Choose snacks that contain more than just meatballs, together with an orange juice and a glass their meals to fit around their training or calories. When you eat out with friends, of milk, is a nutritionally sound meal for any time of competition schedules. choose something nutritionally sound, like a the day-even breakfast! Keep yourself in shape with a body fat level cheeseburger with a slice of tomato and that suits your sport--eat the right amount of lettuce leaf. How many food groups are Check Your Diet Frequently calories for your body size and training present in this sandwich? What might you program. eat along with this sandwich to make an Spot-check your daily diet at least once a week. Are Keep your muscles fueled for training and even better snack? you eating at least the minimum number of servings competition by eating plenty of carbohydrate from each food group each day? How can you use foods. Make room for these foods by reducing Look for Extra Food Energy the food quide pyramid as a tool to make the amount of fat. improvements? Enjoy a variety of nutritious foods to provide Teenage athletes burn up more calories than youself with all the protein, vitamins, and non-athletic teens. You can fill this How can you tell if your diet is stacking up? minerals that your body needs. Your need for requirement by eating more food from all Nutritionists have developed a food-quide system in some of these nutrients will increase because food groups. Carbohydrates are the most the shape of a pyramid that can help you rate or of your heavy exercise program. efficient fuel for your body during strenuous evaluate your diet. This guide divides food into five Look after fluid needs. Drink before, during, exercise. Get most of your extra energy groups on the basis of the nutrients each group and after exercise sessions to prevent yourself from foods like starchy vegetables and provides. By eating the recommended amounts of from becoming dehydrated. whole grain or enriched bread cereal, rice, food from each group daily, you can greatly increase or pasta instead of from fatty foods. For your ability to get all the nutrients you body needs-- For more information go to: example, on an athlete's plate, a baked and that will improve your ability on the playing field. http://usm.maine.edu/athletics/ potato should get the nod over fries.
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