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What does good nutrition mean?

For an athlete, here are some guidelines generously provided by Heidi Strickler Nutrition, https://www.heidistricklernutrition.com/

How? How much?

Treat food as nourishment! We are surrounded by messages of “eat this, not that” but as an active, developing individual the most important thing is to eat enough food and to eat a diversity of all of the foods.

 For all of you growing individuals, the amount that you need to eat is probably more than you think!(2400-3200 kcal). To ensure that you are eating enough:

·         At a minimum, eat until satiated

·         If you are growing, you may need to eat more than you are “hungry” 

·         Try not to compare your eating to that of others, it is individual!

·         You should not be starving in the morning - that might be a clue that you are underfueled

More resources on underfueling available here: [link to low energy availability/RED-S page]

When should you eat?

• Always eat in the morning!

• Eat a meal or snack every 3 hours

• Fuel before, during, and after exercise

  •  Eat a meal 2-4 hours before exercise 

  • Eat a snack 1-2 hours before exercise

    • Carbohydrate-dominant plus some protein

• Eating during long exercise

  • During foods are mostly carbohydrates

• Eat a snack or meal within 30 minutes of exercise

What should you eat?

• All foods fit [All the things]

• Balance of carbohydrates, fats, and protein

• Vegetables and fruits have other components linked to health

• Vitamins, minerals, antioxidants , etc

• Plate should have color!