1. Chris Chi Krystel Santos

2.  Athletes perform the best when they exercise and eat a variety of foods.  Fat provides body fuel.  Exercise increases athletes need for protein.  Water is critical for Athletes. It prevents muscle fatigue and cramping.  Protein takes more work to digest. AKA... Takes more calories to burn, which means burns more fat.

3.  Whole-Grains, such as bread, oatmeal, bagels, pasta..etc. provides long-lasting energy for their body.  Get (good) FATs! Polyunsaturated and monounsaturated fats are essential for athletes.  Eat your fruits! Vitamins and Minerals are needed for the body. They help with performance and keep you running with 100% charge.  Get your dairy in you. Calcium is also needed for athletes. It helps them build strong bones and prevents the chances of getting injured.  Eat fiber-rich foods. It keeps the athletes full and regulates their digestive tract.

4.  Athletes need to obtain more calories because they excerise. You need energy to keep to your workout.  The more muscle your body builds, the more calories it burns.  Its complex carbs: broccoli, romaine lettuce, bell peppers, and others..  Eat foods with low glycemic levels. (takes longer to digest)  The way your body's appearance is from 60% Exercise, 40% of what you eat.

5.  Proteins: Lean chicken, meat, beans, poultry.  Carbs: Fiber-Rich foods, breads, pasta, brown rice…you name it.  Fats: nuts, fish, olive/canola oil… etc. not fried food.

6.  Eating right will be a major Plus+ for your performance in your sport or physical activity.  Getting the essential nutrients is critical for an athletes body to help them perform and prevent injury, yet increases their health.

7. 1 st. ______ is good to keep strong bones and prevent injury. 2 nd. Water is good for preventing dehydration and _______ and ________. 3 rd. Eating foods with low glycemic levels are good because they ______________.

8. 1 st Answer: Calcium 2 nd Answer: Muscle fatigue and cramping. 3 rd Answer: Take longer to digest.

9. Nutrition for the Recreational Athlete, Catherine Jackson, editor; CRC Press, 1995 Mackenzie B. (2003), "What your athletes should be eating", Brian Mackenzie's Successful Coaching (ISSN 1745-7513), Issue 2 Nutrition for Fitness and Sports, Melvin Williams; Brown, Benchmark, 1995.