1. Healthy Meals and Snacks Healthy Athletes

2. Pre-Event Meals To prevent athletes from feeling hungry before or during activity. To help supply fuel to the muscles during training and competition Energy need provided by food eaten during the prior week Breakfast is always important

3. Suggested Meal Plan Breakfast 2-4 waffles with fruit and light syrup, 1 scrambled egg, 8 oz orange juice or Oatmeal with fruit and low-fat milk, 2 links low-fat sausage, 8 oz. orange juice Pre-Game Lunch Turkey sandwich, large apple, oatmeal raisin cookie, 8 oz low-fat milk or Peanut butter and jelly on bagel with banana, granola bar, 8 oz low-fat milk

4. Travel Food The Bus Ride One hour or less One to two hours Two to four hours

5. Refueling Marathons Cycling Tours Tournaments

6. Post Event Meals Rapid recovery of muscle glycogen after exercise is the fundamental nutrition goal for all athletes.

7. Feeding Carbohydrate Protein Glycogen Stores 4 hours after Exercise. ( mmol glycogen /g protein) 1 040+30 21120+103 311240+142

8. Sample Foods for After the Event 16 oz. bottle of calcium fortified orange juice, one carton (8oz.) yogurt and one apple or 20 oz. bottle of sport drink, a pop-top can of tuna on 2 slices of whole wheat bread or 16 oz. bottle of calcium fortified orange grapefruit juice, 1 cup of honey nut dry cereal, or fruit ¼ cup of raisins, ¼ cup peanuts, water and 1 carton (8 oz.) of yogurt