Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices are crucial for top-notch performance. Performance eating together with targeted physical training will elevate athletic achievement to a new level.
Just as top grade fuel is crucial to the performance of a sports car; good nutrition is the cornerstone to optimal athletic training and performance. Inadequate nutrition leads to sub-optimal results.
Performance Nutrition for Tiger Athletes
Carbohydrates, Fruit and Vegetables
Solid Orange Carbohydrates: choices for everyday diet. These foods supply the body with a long-lasting, consistent source of energy.
Whole Wheat Pasta Rice Bread Pita Tortillas English muffins Bagels Unsweetened cereals
Beans/Peas Dried beans and peas Black beans Kidney beans Garbanzo beans (chickpeas) Lentils
Starchy Vegetables Squash and zucchini Eggplant Corn Carrots Green beans and peas Potatoes with skin
Vegetables Cucumbers Broccoli Spinach / collard greens Mushrooms Romaine lettuce Tomatoes
Fruit Apples Bananas Grapes Nectarines / peaches Oranges / grapefruit Peaches Plums
Carbohydrates to replace usedenergy stores within 30 minutesof activity
Animal crackers Dried fruits French bread Plain bagel Pretzels Energy bars Apple sauce (sweetened) Fruit in syrup Cereal bars Cereal Mashed potatoes White rice Orange juice Juices Recovery shakes and drinks
Infrequent Carbohydrates, Fruits and Vegetables
Biscuits Cinnamon rolls Coffee cake Croissants Danish pastries Doughnuts Pies
“Corn” chips Onion rings Fried potatoes (French fries) Vegetables canned in brine (salt) Vegetables cooked in butter Vegetables in hollandaise or other creamy sauce
Coconut (in large quantities) Fruit fritters Fruit canned in syrup “Fruit” juices (check label for sugar content)
Solid Orange Proteins: choices for everyday diet. These are lower fat high quality protein choices.
Meatchoose baked, roasted, grilled, broiled, poached Chicken (white best) Turkey (white best) Lean roast beef 85% lean meats Trimmed pork chops Fish Lean baked ham Canned tuna – in water
Dairychoose 1-2% fat, lowfat or non-fat Milk Dried milk Yogurt Cheese Egg whites Egg substitute
Dried beans and peas Lentils Black beans Kidney beans Chick peas Peanut butter (red. fat)
Infrequent Protein Choices
Meat Dark chicken or turkey Poultry with skin Breaded meats Hot dogs Bacon Sausage Any fried meat/fish Processed meats
Dairy Whole milk Whole eggs Regular yogurt Regular cheese Butter
Athletes, especially during summer months need to pay special attention to remaining hydrated. Dehydration negatively affects athletic performance, but worse, during hot and humid conditions, it can be life-threatening.
September 17, 2020
September 16, 2020