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Broken Arrow Athletic Department

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BROKEN ARROW ATHLETICS
NUTRITION TIPS

IN ORDER TO MAKE SURE YOU ARE GETTING THE BEST OUT OF YOUR WORKOUTS. THE ATHLETE MUST TAKE CARE OF THEIR BODY WITH PROPER NUTRITONAL HABITS. FOLLOW THESE 7 NUTRITIONAL GUIDELINES TO STAY ENERGIZED DURING WORKOUTS, ENHANCE RECOVERY BETWEEN WORKOUTS, AND MAINTAIN A HEALTHY BODY COMPOSITION.

7 NUTRITIONAL HABITS OF A CHAMPION

Eat five to seven times a day-every two to three hours, with three meals and three or four light snacks. Eat until you're satisfied, not overly full.

Plan light pre- and post-exercise snacks to maximize muscle gain and rapid recovery. Eat one hour before exercise and immediately after. --more information

Feed your muscles with foods high in complex whole carbohydrates for fiber, B vitamins, antioxidants and protein. Good sources are whole grains, dried beans, vegetables and fruits.

Consume modest amounts of lean, protein-rich foods, such as poultry, fish, lean cuts of meat, eggs, low fat cheeses and soy protein.

Go light on fats. When you do have them, choose vegetable sources and nuts and seeds, and low fat versions of margarine, oils, salad dressing and light mayonnaise.

Include fat-free or low fat milk, yogurt and kefir [i.e., liquid yogurt] or fortified soymilk, all of which are great recovery foods, because they are rich in carbohydrates, protein, calcium and vitamin D.

Replace fluids and electrolytes with a sports drink. They are formulated to help maintain proper hydration before, during and after exercise.


Nutrition Sheets

The following are five nutrition sheets that can be printed out:

1. Eating 5 Times Every Day

2. Fuel/Refuel for Workouts

3. Eat a High Carbohydrate Diet

4. Eat Enough Protein

5. Eat Less Fat


Sample Diets

*NOTE: THE FOLLOWING ARE JUST GUIDELINES. FOR A DETAILED DIET, PLEASE SEE A REGISTERED DIETITIAN!!

2000 Calorie Diet

2500 Calorie Diet

3000 Calorie Diet

3500 Calorie Diet

4000 Calorie Diet

5000 Calorie Diet

**When planning your own meals for home or eating out, think about dividing your plate into thirds: cover 1/3 with fruits or vegetables, 1/3 with high-fiber starches, and 1/3 with lean protein.