Everyday Training Guidelines
Focus on a rainbow of real food and you'll have the best shot at performing your best.
Fuel up on carbohydrates: Carbohydrate-rich foods, as they come from nature, provide the best fuel for your working, growing, and active body.
- What are they? Fruits, vegetables, whole grain breads, whole grain foods (such as brown rice), skim milk, legumes (split pea soup, lentil soup, black bean tortilla).
Get the right amount of protein: Eating enough, but not excessive amounts, of protein throughout the day helps you perform academically as well as athletically. Protein also helps you repair tissues and maintain a strong immune system.
- However, avoid the lure of high protein diets. They will not help you perform better. In fact, they may cut your energy substantially. This is because carbohydrates are the body's "highest octane" source of fuel. Also, a high protein diet can dehydrate you.
Don't forget the fat: Healthy amounts and types of fat are necessary for your good health.
- Healthy fats include: Peanuts and peanut butter, olive oil, canola oil, walnuts, almonds, pecans, Brazil nuts, soy nuts, and fat that is in fish.
What about dessert? Yes!
- Choose your favourite indulgence once or twice per week.
- The rest of the time, have an extra serving of fruit with frozen yogourt.