Nutrition Guide

Protein

 The body uses protein to perform many functions. One of protein's main functions is building and repairing body tissues. Proteins are composed of amino acids that the body cannot make and must be provided by one's diet.

Good Sources of Protein:

• lean beef
• boneless, skinless chicken breast
• lean pork
• fish without breading
• turkey
• milk
• yogurt
• cheese
• cottage cheese
• eggs

Carbohydrates

Carbohydrates are the body's preferred source of fuel they provide you with energy. Carbohydrates get broken down into glucose and other sugars and are stored in muscles and used as energy.

Good Sources of Carbohydrates:

• breads
• bagels
• muffins
• pancakes
• cereals
• rice
• pasta
• potatoes
• sweet potatoes
• fruits
• vegetables

Fat

Fats provide twice the number of calories per gram as proteins and carbohydrates. Therefore, you don't want to consume too much fat. However, you should not eliminate fat entirely from your diet. Fats build healthy cell membranes and help to make hormones like testosterone.

Good Sources of Fat to Consider:

• extra virgin olive oil
• flax oil
• fish oil
• cod liver oil
• peanut butter
• nuts
• virgin coconut oil
• avocados

Pre-Competition Meal:

As far as your pre-competition meal goes, keep it familiar. That is not a time to try new foods. Keep it light and carbohydrate based so you have energy. A heavier meal with more fat will be slower to digest. On the other hand, your pre-competition meal should be something that you enjoy.