NUTRITIONAL INFO

IN SCHOOL SNACK OPTIONS:  

STUDENT-ATHLETES SHOULD EAT EVERY 2-3 HOURS

NOTE ALL OF THESE SNACKS CAN BE EASILY GRABED AND NOT REQUIRE ANY PEELING, AND CAN BE QUICKLY EATED THROUGOUT THE DAY

 

MAKE YOUR OWN TRAIL MIX (WITH THINGS YOU ENJOY)

  1. A) CEREAL (WHOLE GRAIN & NOT FULL SUGAR)
  2. B) CRASENS & RAISENS
  3. C) SEEDS: (PUMPKIN, SUNFLOWER, EXC.)
  4. D) NUTS: (CASHEW, PENUTS, ALMONDS, EXC.)
  5. E) SWEET: (DARK CHOCHLATE CHIPS, M&MS, EXC.)

 

-GRANOLA BARS

 

-PENUT BUTTER CRACKERS (EVEN CHEAPER BUY YOUR OWN CRACKERS AND PUT PB ON THEM)

 

**A GOOD NUTRITIONAL PENUT BUTTER IS CALLED (PB2) OR (CHOCHLATE PB2) YOU CAN NOW BUY THEM AT MOST GROCERY STORES. Or at SAMs called PBfit.

 

-DRIED FRUIT (A CHEAP WAY CAN BE TO GET A CHEAPER DEHYDRATOR AND THEN BUY THE REDUCED FRUIT AT GROCERY STORES.)

 

-GRHAM CRACKERS

 

-FRUIT (THAT YOU CAN EASILY GRAB) GRAPES, APPLE SCLICES, OR CUT UP FRUIT, EXC

 

-VEGGIES (CARROTS, CHERRY TOMATOES, EXC)

 

WHAT TO TRY AND AVOID FOR SNACKS:

CHIPS (FRITOS, DORITOS, POTATOE CHIPS, EXC) *THESE ARE NOT BAD, BUT DO NOT HOLD

ENOUGH NUTRITIONAL VALUE TO HELP FOR WORKOUTS THROUGOUT THE DAY.

 

-CANDY (SKITTLES, TWIZZLERS, SOUR PATCH KIDS, EXC)

 

-ANYTHING THAT

 

 

 

 

HYDRATION:   **GATHERED FROM NCAA

GOALS OF PERFORMANCE HYDRATIOIN-

  • Begin workouts in a well-hydrated state
  • Maintain hydration throughout practice (avoid only the beginning & end)
  • By maintaining hydration you will maximize your performance.
  • Improve ability to recover quickly from training and competition
  • Minimize injury and muscle cramps (Yes injuries can come from poor hydration!)

CONSEQUENCES OF DEHYDRATION:

  • PERFORMANCE DECLINES WITH AS LITTLE AS 2 TO 3 PERCENT DECREASES IN BODY WEIGHT FROM WATER (SWEAT) LOSS.
  • INCREASED CORE TEMPERATRUE AND HEART RATE
  • DECREASED BLOOD PRESSURE
  • NAUSEA AND VOMITING
  • GENERAL FEELING OF FATIGUE
  • HEADACHES
  • MUSCLE CRAMPS

 

TIPS TO TAKE WITH YOU TO MONITOR YOUR OWN:

  • MONITOR YOUR URINE COLOR (CLEAR TO PALE YELLOW IS OPTIMAL HYDRATION STATUS)
  • FRUITS AND VEGETABLES ARE MADE MOSTLY OF WATER AND ARE A GREAT WAY TO ADD FLUIDS TO HELP MEET YOUR HYDRATION NEEDS. PLUS, THEY HAVE LOTS OF VITAMIMNS AND MINERALS!
  • WEIGH IN BEFORE PRACTICE AND AFTER TO DETERMINE YOUR AMOUNT OF WATER LOSS.
  • IF YOU ARE A SALTY SWEATER, EAT SALTY FOODS BEFORE ACTIVITY AND DON’T BE AFRAID TO USE THE SALT SHAKER. REPLACE LOSES POST-WORKOUT WITH WATERY FOODS THAT CONTAIN SALT, SUCH AS BROTH-BASED SOUPS OR VEGETABLE JUICE.
  • CARRY A WATER BOTTLE WITH YOU SO YOU CAN DRINK WATER THROUGHOUT THE DAY.

 

HYDRATION TIMING:

INTAKE RECOMMENDATIONS FOR HYDRATION à

WHEN? HOW MUCH?
BEFORE PRACTICE OR WORKOUT 2 TO 3 HOURS BEFORE: 16 OUNCES (ABOUT 1 WATER BOTTLE)

15 MINUTES BEFORE: 8 OUNCES (1/2 A BOTTLE)

DURING PRACTICE AND WORKOUT 4 OUNCES OF FLUID EVERY 15 TO 20 MIN (ABOUT 2-3 GULPS
AFTER WORKOUT OR PRACTICE 16 TO 20 OUNCES OF FLUID FOR EVERY POUND LOST (1 TO 1 ½ WATER BOTTLES PER POUND LOST)

 

**RULE OF THUMB OR RECOMMENDATION FOR SPORTS DRINK: DRINK A BOTTLE OF WATER BEFORE YOU DRINK A SPORTS DRINK. THEY ARE NEEDED, JUST IN MODERATION. IF YOU ARE WORKOUT MORE THAN 60 MINUTES, CONSUMINS A SPORTS DRINK CAN HELP REPLINISH YOUR BODY OF MANY NUTRIENTS AND ELECTROLIGHTS TO SUSTAIN PERFORMANCE.

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About JAlford

Spring Hill Cross Country & Track
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