NUTRITION TIPS FOR ATHLETES

We all know that nutrition is huge for our athletes. A lot of times they don't really understand what or how they should be eating. I put together this handout to give to our team with just some tips and ideas they can use. I am also realistic in understanding that they are eating in the cafeteria and in their dorm rooms and have a limited budget elsewhere so I know they can't eat exactly right every day. But hopefully this can guide them some and help them make better choices.

NUTRITION TIPS FOR MCNEESE COWGIRLS BASKETBALL

1.) You should eat a small snack (ex. fruit, granola bar,etc.) and drink water 30 minutes before your workout.
2.) You should eat within 1 hour after your workout. You need carbs and protein, but carbs is the most important thing to replenish you. Chocolate milk is a good post workout drink.
(ex. protein shake, grilled chicken breast, baked potato, cereal, bread, hamburger, pasta, rice, pizza etc.)
3.) You need to be drinking water all day. Buy a water jug and keep filling it up all day. (100 oz. day minimum)
4.) Most of you need to be eating 2500-3000 calories a day. (We will figure this out for each of you.)
5.)You need to eat every 3 hours. Eat your 3 main meals in the cafeteria and then 2-3 snacks between meals.
6.) You can have 1 freebie a day . A freebie is anything bad. (ex. ice cream, pizza, etc.) Try to stay away from fried foods though because they are hard to digest and will make you feel tired.
7.) About 50% of your calories in a day should come from carbohydrates like whole grain breads, cereals, pastas, fruits and vegetables. Carbohydrates, our body’s main form of energy is stored as glycogen in our muscles (and liver). A diet deficient in carbohydrates and calories, can increase the risk of fatigue, injuries and a drastic decrease in performance.
8.) Getting enough protein is also important for rebuilding and repair of our body's tissue. Because you are continuously tearing down muscle tissue through regular workouts, you should consume adequate amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products.
9.) Breakfast and your meal after you workout is the most important meals of the day.
10.) Do not drink soft drinks at all! Drink water, tea, sports drinks, lemonade.

Examples of cheap & easy snacks and meals:
→ Baked potato- you can buy the kind you cook in microwave for less than $1
→ Yogurt- $0.50 a cup
→ Rice- You can buy cup or bag that you heat up in microwave for $1
→ Fruit- you can buy 4-5 bananas for $1, you can buy 3-4 apples or oranges for $2
→ Peanut butter and jelly sandwiches- jar of P.B. & jelly will last 1 month and cost about $2, bread is about $2
→ Granola bar- pack of 10 for $2
→ Cereal- buy the big bags for $3-4 and they will last 2 months, milk is $3 for carton and will last a couple of weeks, keep plastic bowls in your room
→ Buy chocolate milk mix and mix it with the milk for a good post workout snack.
→ Buy the packs of pasta that you can heat in microwave- $2/pack
→ Buy peanuts, almonds, and sunflower seeds to snack on instead of candy and chips
→ Buy fig newtons, graham crackers, and animal crackers instead of cookies and cakes.

Fast Food Tips
→ Try and order things grilled when possible. Just ask a lot of times they can accommodate you. Don’t get mayo or cheese or bacon on your meals. You can save 200-300 calories per meal.
→ Wendys chili and baked potato are $1 each and are filling and not that bad for you.
→ If you order a hamburger its not that bad, just don’t eat the fries. If theres no other sides available get 2 burgers instead of eating fries.
→ Buy footlong from Subway for $5 and eat 1 half for lunch and 1 for dinner.
→ KFC has grilled chicken now and tons of healthy sides. (green beans, mashed potato, corn)
→ Don’t supersize meal. If you have to eat bad order the kids meal.
→ Watch the salad dressings. Try and get light or fat free is possible.
→ Go to different restaurants website and look at the calories it will open your eyes!!! And help you choose better foods.

***You can eat your 3 main meals in the cafeteria and then eat 2-3 healthy snacks throughout the day. Make good decisions in the cafeteria by asking for sauces and dressings on the side because they are normally very fatty. Limit fats like cheese, mayo, and bacon. Avoid fried foods. Ask for special things and they will normally take care of you. If you eat throughout the day you wont get as hungry so you will make better choices.