Nutrition and Hydration

What should I be eating to be prepared to compete?

Food (fuel) can be broken down into 6 parts. Look below to see how much you need of each.

1. Bread, cereal, rice and pasta group.

                             6 – 11 servings a day

2. Fruit group

                             2 -3 servings a day

3. Vegetable group

                             3 -5 servings a day

4. Meat, poultry, fish, dry beans, eggs and nuts group

                             2 – 3 servings a day

5. Milk, yogurt, and cheese group

                             2 -3 servings a day

6. Fats, oils and sweets

                             Only on occasion

What should I drink?

                             Sports drinks are good after workouts

                             Drink 6-8 glasses of water a day

                             Stay away from soft drinks and coffee