DYNAMO JUNIORS NUTRITIONAL PLAN

NUTRIENT BALANCE Protein Essential to growth and repair of muscle and other body tissues Fats A source of energy and important in relation to fat and soluble vitamins Carbohydrates Our main source of energy Minerals Elements occurring in the body critical to normal function Vitamins Water and fat soluble vitamins play important roles in many chemical processes in the body Water Essential to normal body function as a vehicle for carrying other nutrients and because 60% of the human body is water Roughage The fibrous indigestible portion of our diet is essential to the health of the digestive system Carefully planned nutrition must provide an energy balance and a nutrient balance. The nutrients are;

FOOD GROUPS

FOODS TO EAT AND DRINK Fruit Vegetables Milk White Meat Red Meat Seafood Bread Natural Oils Isotonic Drinks Fruit Juices Burgers Hot Dogs Nachos Fizzy Pop Candy Chips Fried Foods Fries Pizza Icees Rice Pasta Doughnuts Corn Dogs Oats Nuts Milkshakes Ice Cream Water

MINIMISING DEHYDRATION DURING EXERCISE Anticipate likely sweat loss during exercise and begin exercise well hydrated by drinking water with small sips Drink water during exercise to replace large part of the excepted loss Begin fluid intake early during exercise before you feel thirsty Choose a palatable drink and you'll drink more Carbohydrate-electrolyte (Powerade, Gatorade) drinks are most effective at replacing water and also provide an energy source Experiment in training which one suits you

HOW HYDRATED ARE YOU? Make sure you consume a minimum of 2 litres of fluid a day

BENEFITS OF A BALANCED DIET more energy more athletic healthy heart live longer healthy lifestyle more focused self esteem

FOOD FOR THOUGHT EAT LIKE A PRO THINK LIKE A PRO BE A PRO!