High Performance Meals and Snacks
| Breakfast |
| | Slow down on*
| |
| French Toast | Hot & cold Cereal
| | Donuts
Pastries
| Fried Eggs
Bacon Soda
|
| Pancakes | Fruit
| | Coffee
Fried Potatoes
| Sausage |
Mid - Morning Snack
Bagels, Fruit Juice, Fig Newtons, Instant Breakfast,
Fruit , Milk, Pretzels, Gatorpro
Bread, Low Fat Yogurt, Power Bars
Lunch
Take it easy on*
Sandwiches (make triple deckers - 3 pieces of bread, but
not 2 servings of meat)
| Turkey | Salad
| | French Fries
| Fish Patties |
| Tuna Salad | Potato Puffs
| | Burgers
| Deli Meats |
| Seafood Salad | Extra Bread
| | Hot Dogs
| Chips |
| Ham | Milk (chocolate o.k.)
| | Fried Chicken Patties
| Soda |
| Ham Salad | 100% Fruit Juice
| | | |
| Roast Beef
Cheese 2 slices max
| Fruit | |
| |
Pre-Practice/Pre-game Snack (2 hours before
playing)
Pretzels, Gatorlode, Lowfat Yogurt, Bread, Fig Newtons,
Power Bars, Fruit, Bagels
| Dinner/Supper
| | | Watch the*
| |
| Chicken, Fish, Lean Beef |
Black-Eyed Peas |
| Steak/Prime Rib | Cream Sauce
|
| Rice | Lentils / Chickpeas
| | Chicken Wings
| Soda |
| Pasta / Noodles | Greens
| | Alfredo Sauce
| Fried Foods |
| Potatoes | Vegetables
| | Subs/ Calzones
| Butter/Gravy |
| Yams | Grits
| | Burgers
| |
| Red or Black Beans | 100% Fruit Juice
| | | |
| Bread (Cornbread) | Milk (Chocolate o.k.)
| | | |
| | |
| |
Evening Snack (not a substitute for dinner)
The choice is yours! If you're going to eat low performance
foods, this is the safest time of the day to do it.
* means these items are the LEAST HELPFUL in athletic performance.
So limit how much and how often you eat these foods and try not
to eat all of them in the same meal.
High Performance Tips
- Drink water in place of soda. (Sodas, especially cola-types,
dehydrate you.)
- Real 100% fruit juice in place of fruit juice cocktail, fruit
drink, or fruit punch.
- Eat fruit or pretzels in place of chips.
- Eat power bars in place of candy bars.
- Not hungry? Drink your meals by having Carnation Instant Breakfast
(2 packets) and a juice, or Gatorpro.
- Water, Gatorlode and oranges, banana, or pineapple juice within
the first 15 minutes after practice/ games help rehydrate you,
re-energize your muscles fatigue build-up over the season.
Remember to drink water and 100% fruit juices throughout
the day. Thirst is not the first indicator of dehydration. Your
body can be dehydrated long before you ever feel thirsty