Larger text size Large text Negative impacts of extreme vegetarian diets Plannning text size. Sporst-specific a Online healthy eating resources Dietitian For Maximize post-recovery benefits with specific dietary Sports-pecific or performance goals, consulting a registered dietitian or sports nutritionist can be highly beneficial. Morning Snack: Medium apple topped with 2 Tbsp peanut butter and 1 Tbsp honey, with 1 cup organic milk. Nutrition Facts: 3, calories, g protein, g carbohydrate, g fat, 50 g fiber.

Sports-specific meal planning -

Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color.

One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.

Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.

Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals.

Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option.

The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing.

Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night.

These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day.

Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you.

You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.

KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements.

Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.

Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.

Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals.

Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. Carb Charge Carbohydrates are an excellent source of fuel.

Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Whole grains , such as brown rice and quinoa, as well as vegetables, are good carbohydrate options for an athlete diet plan. Read more : Good Sources of Carbohydrates for Athletes.

Carbohydrates aren't the only important macronutrient in an athlete meal plan. The protein and fat needs of athletes are greater than once thought. Active bodies need protein to help repair and grow muscle fibers stressed during activity.

Protein foods include lean meats, poultry, fish, dairy, soy and nuts. The expert panel in the Nutrition Today report notes that research consistently shows that 0. This means if you weigh pounds, you should aim for between 83 and grams of protein daily. Spread your intake of protein out through the day, with an emphasis on a good dose of 20 to 30 grams post-exercise to support muscle repair and growth.

The journal Nutrients published research in that supports the post-workout recommendation of about 30 grams of protein. You can fulfill it with 4. Fats, especially monounsaturated fats , are an essential source of energy.

They support healthy skin and hair, brain cell growth and absorption of essential nutrients. Be cautious with fat, however, as eating a lot of it — especially prior to practice or a game — can make you feel sluggish.

Fat slows digestion. When you eat fats, choose avocado, nuts, olive oil or fatty fish. You don't usually find doughnuts, white bagels or greasy hash browns on a quality diet plan for an athlete.

Exactly what you eat for breakfast depends on personal preferences, when you plan to train and how many calories you need per day.

General recommendations usually include whole grains, such as whole-wheat breads and pancakes or oatmeal; eggs and lean meats for protein; low-fat dairy, such as milk or yogurt, for calcium; and fruit for important vitamins and antioxidants.

Read more : 14 Power-Packed Breakfasts to Power You Through the Morning. Breakfast doesn't have to consist of traditional "breakfast" foods, either. A turkey sandwich on whole-grain bread, leftover salmon and a sweet potato, or pasta with grilled chicken and roast vegetables are all good choices.

Don't skip lunch , even if it's your time for training. Eat a small portion before you work out and the rest afterward to ensure you get the calories and nutrients you need.

Lunch can look traditional, with sandwiches, salads and soup, or be a combination of snack-like foods such as nuts, seeds, hard-boiled eggs, fresh fruit, cut-up vegetables and hummus.

Skip the fast-food burgers, hot dogs and fries. Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned.

And if you plan to work out after lunch and before dinner, a fatty meal can impair later performance. A good, balanced dinner consists of 4 to 5 ounces of lean protein, a cup or two of green leafy vegetables and quality carbohydrates, such as white or sweet potatoes, rice, quinoa or pasta.

Dinner is a good time to load up, but don't overstuff yourself or it might interfere with sleep. If it's been several hours since your last meal and you're heading to practice, have a light snack in the 30 to 60 minutes prior to working out.

This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter.

Plaanning have loads of Quercetin and aging prevention plans and Sports-specicic coming! to Sports-specificc you achieve Negative impacts of extreme vegetarian diets goals in your sport. Sports-speicfic are both plans planniny those of you who Pre-game meal ideas sport on a recreational Online healthy eating resources and for those of you who compete at professional level. Check out diet plans for all sports and physical recreational activities; but if we haven't covered your sport or past-time then contact us. Arm Wrestler Meal plan for explosive power in arm wrestling. Badminton Player Meal plan for recreational and more serious badminton players. Basketball Meal plan for a typical basketball training day.

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SIMPLE Food Schedule for Athletes! (WHAT TO EAT AND WHEN TO EAT IT)