By Andre Biscaye

HEALTH AND NUTRITION

For Athletes!

Sport Nutrition

Fuel your performance and recovery!

What Foods Should You Eat?

Carbohydrates•Fuel high intensity exercise

•Power the brain

Carbohydrate Examples•Whole Grains• Wheat bread, cereal, pasta, rice

• Fruits• Berries, oranges, bananas

• Vegetables• Potatoes, corn, squash

Protein•Builds and repairs muscles•Supports immune system•Transports nutrients

Protein examples• Lean meat• Fish, beef, pork, chicken, turkey

• Dairy• Greek yogurt, eggs, milk

• Legumes• Beans, peas

• Nuts and seeds

• Variety is key

Fat•Fuels low energy exercise•Reduces inflammation

Fat examples• Vegetable oils• Canola, olive

• Nuts• Avocados

Know how to balance

Easy tips for healthy eating• Eat smaller portion

• Use a smaller plate, bowl, or glass

• Eat slowly

• Get cooking!

• Eat more veggies, fruits, whole grains, and low-fat dairy

• Drink water

• For more info, visit ChooseMyPlate.gov