Your doctor is the best person for health information, but I will share what I have gained form experience & reading.
It takes a proper mix of minerals, vitamins, carbs, protein, & fats to stay in shape. We get those from a "normal" diet.
"To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy vegetables, and iron-fortified cereals.
Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese." (http://kidshealth.org/teen/food_fitness/nutrition/eatnrun.html#)
Other vitamins & minerals will come from various fruits & vegetables.
Carbohydrates are needed for fuel, but the right kind. Fruits & vegetables have some, as well as WHOLE grain products (brown rice, whole grain breads and pastas). Sugary carbs like candy bars and sodas are not good for us and should be minimized.
Protein is important. But protein supplements are NOT necessary. We should be getting enough from basic eating of fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Fats are important to our body, but some are better than others. Unsaturated fat (most vegetable oils) are the better ones. Good sources are avocado, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts), peanut butter, sunflower, sesame, and pumpkin seeds. Try not to eat fats too close to exercise time (couple of hours before & after)
Water is important for our body to work. It is a good idea to start your morning with a glass of water. You should drink water before, during & after workouts. Yes you should "pre-hydrate" before we start practices or games. Sports drinks are okay, and they can even be diluted and still be beneficial. For meals or other times of the day milk & juices are good. Water any time is good. How about a fruit smoothie? Minimize your sugar and caffeine drinks (pop, ice tea, Kool Aid, lemonade).
ABSOLUTELY NO Energy drinks.
Pre game meal (2-4 hours before) should be mostly carbs & protein. Turkey or chicken sandwich, pasta with tomato sauce, fruit.
Pre game snack (2 hrs) if you did not eat a meal could be low fiber fruits & veggies, as well as crackers or bagel, or low fat yogurt.
This is a GREAT site for information http://www.choosemyplate.gov/ , especially MyPlate where you can look at various food group options and HealthyEatingTips-TenTips
It takes a proper mix of minerals, vitamins, carbs, protein, & fats to stay in shape. We get those from a "normal" diet.
"To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy vegetables, and iron-fortified cereals.
Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese." (http://kidshealth.org/teen/food_fitness/nutrition/eatnrun.html#)
Other vitamins & minerals will come from various fruits & vegetables.
Carbohydrates are needed for fuel, but the right kind. Fruits & vegetables have some, as well as WHOLE grain products (brown rice, whole grain breads and pastas). Sugary carbs like candy bars and sodas are not good for us and should be minimized.
Protein is important. But protein supplements are NOT necessary. We should be getting enough from basic eating of fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Fats are important to our body, but some are better than others. Unsaturated fat (most vegetable oils) are the better ones. Good sources are avocado, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts), peanut butter, sunflower, sesame, and pumpkin seeds. Try not to eat fats too close to exercise time (couple of hours before & after)
Water is important for our body to work. It is a good idea to start your morning with a glass of water. You should drink water before, during & after workouts. Yes you should "pre-hydrate" before we start practices or games. Sports drinks are okay, and they can even be diluted and still be beneficial. For meals or other times of the day milk & juices are good. Water any time is good. How about a fruit smoothie? Minimize your sugar and caffeine drinks (pop, ice tea, Kool Aid, lemonade).
ABSOLUTELY NO Energy drinks.
Pre game meal (2-4 hours before) should be mostly carbs & protein. Turkey or chicken sandwich, pasta with tomato sauce, fruit.
Pre game snack (2 hrs) if you did not eat a meal could be low fiber fruits & veggies, as well as crackers or bagel, or low fat yogurt.
This is a GREAT site for information http://www.choosemyplate.gov/ , especially MyPlate where you can look at various food group options and HealthyEatingTips-TenTips