Nutrition 101

To support and maintain the intensity of the training that the children will be undergoing, it is essential that their diets provide adequate nutrition. For most kids, this will mean a dramatic change in their diet. To sustain their efforts, they will need 1600-2200 calories/day and no more than 1200 mg of sodium (SALT)/day.

This means that you will need to read the labels on the foods that you buy. Please do NOT feed your child a heavy meal right before coming to practice. It will cause nausea and vomiting at the track.

FLUIDS: They will need to drink at least 64 ounces of water/day, that’s 8-8oz glasses of water, not soda, Kool-Aid, juice, tea, or sport drinks. Eight glasses a day is enough for sedentary people, but if you are physically active, you need more. Drink 8 to 20 ounces of water about 15 minutes before working out

MEALS/SNACKS: They will also need to eat three BALANCED meals/day and healthy snacks. This means giving up cookies, chips, candy, and other sugar-loaded favorites, and eat fresh or dried fruit, fresh vegetables. Since there is little nutritional value in white bread, we ask that you prepare their sandwiches with wheat bread.

For most children, there is excessive salt and fat in their diet/meals. We ask that you prepare their meals and swear off fast foods. Since the kids will need an efficient source of energy, please encourage carbohydrate rich foods, like pasta, which is also something that the kids like, spaghetti, pizza with white cheeses, macaroni salad, pasta salad, etc. 3-4 servings of vegetables/day, 3-4 servings of fruit/day. Try buying frozen or fresh vegetables (canned veggies have too much salt!). Fruits should be fresh or in their own juice, instead of syrup!

MEATS: Please bake or broil meats; DO NOT FRY, and minimize red meat in their diets and make sure that all beef is lean. Opt for chicken or fish, where possible. Stay away from processed meats like bologna, hot dogs (very high in salt), most processed sandwich meat.

Some examples of nutritional foods are: Bananas, Beans, (Lean) Beef, Broccoli, Brown Rice, Carrots, Corn, (Low fat) Cheeses(low fat/white cheese), Dried Fruit, Grapes, Kiwi, Skim Milk, Oatmeal, Papaya, Pasta, Potatoes, Salmon, Strawberries, Whole Grain Cereals and Breads. The changes that we are asking the children to make in their diets will be just as healthy for your entire family.

Please do not make your athlete(s) feel that they are being punished because you all continue to eat other things.

Finally, swear off fast foods. These foods are full of empty calories from FAT and much too much salt. We will be checking on you all by periodically asking your children what they ate and drank. This is the place where you can help us the most!!!!

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