Download - Booyashaka
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By Andre Biscaye
HEALTH AND NUTRITION
For Athletes!
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Sport Nutrition
Fuel your performance and recovery!
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What Foods Should You Eat?
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Carbohydrates•Fuel high intensity exercise
•Power the brain
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Carbohydrate Examples•Whole Grains• Wheat bread, cereal, pasta, rice
• Fruits• Berries, oranges, bananas
• Vegetables• Potatoes, corn, squash
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Protein•Builds and repairs muscles•Supports immune system•Transports nutrients
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Protein examples• Lean meat• Fish, beef, pork, chicken, turkey
• Dairy• Greek yogurt, eggs, milk
• Legumes• Beans, peas
• Nuts and seeds
• Variety is key
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Fat•Fuels low energy exercise•Reduces inflammation
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Fat examples• Vegetable oils• Canola, olive
• Nuts• Avocados
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Know how to balance
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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