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What Food is GOOD Food? ALL food can be okay when eaten in moderation!! Power Foods for all year round: Breakfast: Oatmeal, Bagels, Cereal, Toast, Bread, 100%Fruit juice, Eggs, cottage cheese, pancakes, Lowfat or Nonfat Milk Snacks: Powerbars, Instant Breakfast, Yogurt, Fig Newtons, Pretzels, Bagels, all types of Fruit, Bread, cottage cheese Lunch: Turkey, Ham, Roast Beef, Tuna, Seafood Salad, Chicken sandwiches. Hummus. Salads. Fruit-Veggie sticks, breads, Bagels, Milk and 100% Fruit Juice Pre-Practice (2 hrs before): Yogurt, Fig Newtons, Gatorade, Bagels, Pretzels, Fruit, Instant Breakfast, Power bars Dinner: Chicken, Fish, Beans, Rice, Pasta, Yams, Potatoes (with skins), Tortillas, Salads, Vegetables, Fruits, Bread, Milk and 100% Fruit Juice Small Changes for a Match Day: Night Before Match (not RIGHT before bed): 18-20ozwater or sports drink, Snack with low glycemic index combined with protein (like sandwich, peanut butter, instant breakfast with milk) 4-5 hrs before Match: 600-1000 calories (high carb, medium fat/protein), continue to drink water or Gatorade 1-2 hrs before Match: 250-350 calories (high carb, low fat/protein), watch water intake to avoid full Belly Between weigh-in and Match: 8-l2oz of sports drink like Gatorade Between Matches: High glycemic index carbohydrate foods (bagels, bars, jelly beans, graham crackers), low fat and low protein, B-I2ozwater or Gatorade After the Match: Immediately afterwards (within 15 min) eat high carbohydrate food, and continue to do so for 2hrs after match (bagels, pasta, bread, potatoes, rice) Resources: http://www1.ncaa.org/eprise/main/membership/ed_outreach/nutrition-performance/student/nutrition.html http://longislandwrestling.com/liwa/sportsmedicine/NutritionandAthleticPerformance.pdf http://www.longislandwrestling.com/liwa/sportsmedicine/nwcahealthyeating.htm http://www.longislandwrestling.com/liwa/sportsmedicine/recovery.htm Www.mypydmid.com http://www.ncaa.org/champadmin/wrestling/mat.pdf |