Helpful Tips to Remember!

• Food should be completely digested before competition in order to be able to use the energy from the food
  • It will help avoid an upset stomach
  • Carbs digest faster than protein
  • Protein digests faster than fat
• Aim to eat whole wheat breads and grains
  • These products are rich in fiber, vitamins, and minerals
  • They support good health
  • Should be accounted for at least half of your daily consumption of grains
  • Examples: brown rice, whole wheat english muffin
• Aim to eat low fat dairy
  • These products are rich in calcium, which is needed for strong, healthy bones
  • High in protein
  • 1% milk or skim
  • low-fat or Greek yogurt
• When eating meals: incorporate all the foods groups in order to get a variety of nutrient
  • Starch/Carbs
  • Meat/Protein
  • Fruits and Vegetables
  • Dairy
  • Fat

For More Information…

Check out these Websites

1. http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/hydrate-right
2. http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/basics-of-carbohydrate-loading-for-sports-performance
3. http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

You can also contact Samantha Shanahan

• Email: svs5936@psu.edu

Sources