Nutrition & Performance
Elite Training Center
Nutrition & Performance GPS Sports Performance Dept
Purpose for Young Athletes
Fuel
Providing good quality fuel for exercise Growth
Catering to the needs of the body for growth and recovery Health
Ensuring the correct nutrients are present to maintain health 1
Daily Decisions Everything you eat is a decision: Every decision is a choice to direct, shape, remake your health, your growth and your performance.
vs
2
Timing is Everything Breakfast Good quality meal as soon as you wake up Snack (mid – morning) Fruit to aid concentration at school and reduce hunger Lunch Good quality fuel in preparation for training Snack (before/ after training – schedule dependant) A pre-training snack or a post-training recovery snack Dinner Good quality meal to assist recovery Snack (before bedtime) Assist growth & recovery while asleep 3
Meal Suggestions Breakfast Cereal with milk / Eggs & toast Snack (mid – morning) Banana / orange / apple with water Lunch Protein (chicken/beef) with Carbohydrate (pasta/rice/potato) and Vegetables Snack (before/ after training – schedule dependant) Pre-training peanut butter sandwich / Post-training chocolate milk or banana Dinner Protein with Carbs and Vegetables Snack (before bedtime) Wholewheat bagel or crackers with cream cheese 4
Game Day Nutrition
5
Hydration
6
Tips to help you Sleep
7
Nutrition & Performance GPS Sports Performance Dept
Purpose for Young Athletes
Fuel
Providing good quality fuel for exercise Growth
Catering to the needs of the body for growth and recovery Health
Ensuring the correct nutrients are present to maintain health 1
Daily Decisions Everything you eat is a decision: Every decision is a choice to direct, shape, remake your health, your growth and your performance.
vs
2
Timing is Everything Breakfast Good quality meal as soon as you wake up Snack (mid – morning) Fruit to aid concentration at school and reduce hunger Lunch Good quality fuel in preparation for training Snack (before/ after training – schedule dependant) A pre-training snack or a post-training recovery snack Dinner Good quality meal to assist recovery Snack (before bedtime) Assist growth & recovery while asleep 3
Meal Suggestions Breakfast Cereal with milk / Eggs & toast Snack (mid – morning) Banana / orange / apple with water Lunch Protein (chicken/beef) with Carbohydrate (pasta/rice/potato) and Vegetables Snack (before/ after training – schedule dependant) Pre-training peanut butter sandwich / Post-training chocolate milk or banana Dinner Protein with Carbs and Vegetables Snack (before bedtime) Wholewheat bagel or crackers with cream cheese 4
Game Day Nutrition
5
Hydration
6
Tips to help you Sleep
7
