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Nutritional Advice for Athletes

Nutritional Advice for Athletes. By: Erika Suhl. Carbohydrates (pasta, potatoes, whole grains) Proteins (eggs, milk, meat, fish, poultry) Fats (nuts, seeds, oil) Water (8-10 glasses per day). The Basic Diet . Eat two to four hours before an event to allow time to digest.

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Nutritional Advice for Athletes

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  1. Nutritional Advice for Athletes By: Erika Suhl

  2. Carbohydrates (pasta, potatoes, whole grains) • Proteins (eggs, milk, meat, fish, poultry) • Fats (nuts, seeds, oil) • Water (8-10 glasses per day) The Basic Diet

  3. Eat two to four hours before an event to allow time to digest. • high-carbohydrate foods in your pre-event meal. Choose whole-grain bagels, breads, crackers, sport bars, or fruits. Pregame Meal

  4. The sooner you eat and drink after a workout, the faster your recovery will be • a full meal within 2 hours. • whole grain breads, cereals, pastas, and rice; fruits, vegetables and legumes. Post Game

  5. Do: Don’t: Count calories Drink alcohol • Eat often (5 small meals) • Hydrate Do’s and Don’ts of an Athletes Diet

  6. Balanced Diet & Performance

  7. Two hours before exercise: Drink 14 to 20 ounces of fluid. • During exercise: Drink 5 to 12 ounces of fluid every 15 to 20 minutes. • After exercise: Drink 16 to 24 ounces Hydrate, Hydrate, Hydrate.

  8. Poor performance • Longer recovery • Weight change • Immune Suppression Poor Diet and Performance

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