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Parents and Athletes:
It is of great importance and encouragement that
you adhere to a healthy lifestyle and incorporate a
nutritional program that ensure your child's development as a
productive, competitive, and alert athlete. We as parents are always
concerned with making sure that our children get quality meals that are
nutritious and effective. Below you will find a recommended regiment
for our athletes. Please be encouraged to support your child's
healthy eating habits, so that they are aware that in order to be athlete,
they must think and eat like athletes!
(Most Important: Drink Plenty of
Water!) You must re-hydrate the body, as it will lose many important
properties when running, training and conditioning. Fuel your body up
with plenty of water. Make water the preferred drink...at mealtimes,
snack-time, all the time.
Kids need fruit: Certain fruits have
essential vitamins that boost energy, improve the immune system, and
re-hydrate the body. (Fruit contains water)
Track Meet Intake:
Grapes
Nuts
Melons Yogurt (Light,
with small sugar)
Blueberries Raspberries
Oranges Strawberries
Tangerines Apples
Power Breakfast:
Include 1-1½ Cups of fruit (listed
above)
Low-Fat Skim Milk
Granola or Oatmeal 1-1½ Cups
Protein Booster:
Scrambled Eggs, (For the weight-conscious egg whites no
yolks)
Turkey Bacon, or Beef Smokey 1-2
pieces.
(Absolutely no bread with this combination above...energy will be
achieved.)
Lunch:
If an athlete is preparing for a
race...make sure food is eaten 1½-2 hours prior to race (Eating light is
the best
advice)
fruits, sliced turkey, light chicken breast (No Cheese), water, small
amount of fruit juice or Gatorade (remember: Gatorade is not a substitute
for water), No
Sodas!
Snacks:
Carrot Sticks, Turkey
(rolled up), Nuts- Peanuts, sunflowers seeds,
raisins.
Try to avoid chips, cookies and candy. These are empty calories that
can leave an athlete feeling lethargic, unmotivated, and grumpy.
Note: (Bananas are not recommended due to sugar
content, and they have a tendency to leave the body feeling full)
E-Mail: steffany.curry@rysf.org
Telephone:
(214) 680-9257
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