Carbohydrate

A diet high in carbohydrate is essential for peak athletic performance. Carbohydrate is the body's preferred fuel for short-term energy. It is stored as glycogen in the muscles themselves and in the liver, though only in small quantities. It is important to replenish the body's limited stores of glycogen at frequent intervals and soon after exercising. Eating carbohydrate rich foods or consuming a sports drink that is high in carbohydrates within 30 minutes after intense exercise is especially helpful in quickly building up the body's store of glycogen. It is this immediate and rapid replenishment of glycogen that is most effective in maintaining the body's limited suppllies. The stringent demands placed upon gylcogen stores by athletic competition and intense workouts can almost totally deplete them causing extree fatigue to set in. It can take up to a week to replenish the stores when it reaches this point. Carbohydrates (glycogen) is best supplied by eating whole-grain breads, rice, pasta, milk, cereals, fruit juices, fruits, and vegetables.

Protein

Protein is needed primarily for muscle building and maintenance. It has little utility as a fuel. A normal diet supplies plenty of protein. Good sources of protein include meat, poultry, fish, nuts, cheese, and milk.

Fat

Fat is not a significant source of energy in most athletic events. It takes far too long to begin burning fat. Fat intake for most Americans is already too high. Limit intake of fatty foods such as salad dressing, chips, pastries, and fried foods.

Water

Dehydration can present serious health problems in addition to drastically reducing athletic performance. Drinking plenty of water is always a good idea. Althletes who lose copious amounts of water cooling their bodies especially need fluids. Coffee and caffeinated beverages can actually contribute to dehydration. These diuretics cause the kidneys to remove water from the blood. Drink water instead. Where physical exertion has been intense, a sports drink may be of use. Its benefit is not in superior rehydration, but rather in the rapid replenishment of glycogen stores.

Iron and Calcium

Iron rich foods such as turkey, tuna, beef, chicken, and pork are especially important for female athletes who are frequently deficient in these nutrients due to poor diet and menstrual losses. Animal sources of these nutrients are more readily absorbed by the body and are preferred. However, vegetable sources such as dates, raisins, beans, and spinach also can contribute, especially when eaten in conjunction with meats.

EAT BREAKFAST!!!

Too often skipped or skimped, breakfast is when the body replenishes the energy and nutrient stores depleted during the night. Breakfast is literally breaking the fast of the night and previous evening. Those who eat breakfast are likely to be more alert, have more energy, and have a better balanced diet as nutrients are best absorbed in measured doses throughout the day.

If one is just not hungry at breakfast begin with a glass of juice and later have some cereal, yogurt, cheese, bread, or gaham crackers. Left overs such as pizza or noodles along with some milk and juice will serve just fine for breakfast. Tradition isn't everything. If things are too busy, pack a breakfast just as you might a lunch. A zip lock bag of dry cereal, a container of yogurt, or just some juice are all much preferable to skipping this important meal.