12/11/2012
NUTRITION-FILDERSTADT TOURNAMENT-RECOVERY WEEK
Special needs of the young player:
Strategies for high energy eating;
It is usually more efficient to increase the number
of times that food is eaten each day – for example, a
series of 5-9 meals and snacks – than trying simply to
increase the size of meals.
Drinks such as fruit smoothies, liquid meal supplements
and fortified milk shakes and juices can provide a
substantial source of energy and nutrients that are quick
and compact to consume, and less likely to cause gastrointestinal discomfort than bulky foods.
Sugary foods and specialised sports products (drinks,
bars) can provide a compact form of carbohydrate and
other nutrients, which is particularly useful when energy
needs are high.
A food record can identify the times in a busy day that
are not being well used for fuelling up. The player
should use creative ideas and good planning to arrange
a supply of portable snacks and drinks that can travel
with them over their day.
Adaptation to a resistance training programme may be
enhanced by consuming “recovery” snacks
providing protein and carbohydrate before and after
each workout.
CARBOHYDRATE
Grains:
Breads (choose whole-wheat, rye, or pumpernickel more often)
Bagels (same)
Buns/rolls (same)
Tortilla shells (whole-wheat)
Pita (whole-wheat)
Pasta (choose whole grain over white) Rice (same)
Cereals (choose multi-grain or bran) Oatmeal
Granola bars
Crackers (choose lower fat)
Rice milk
Fruits:
Fresh fruits
Frozen fruits
Canned fruits (choose those canned in water or juice, not syrup)
Dried fruits
Fruit juice
Vegetables:
Leafy greens
Fresh vegetables Frozen vegetables Canned vegetables Vegetable/tomato juice Tomato sauce
PROTEIN
Meats:
Fish (avoid deep-fried)
Shellfish (avoid deep-fried)
Turkey (choose skinless, roasted more often) Chicken (same)
Pork/Ham (choose lean cuts, avoid sausages and processed meats)
Beef (see pork)
Ground beef (choose lean or extra-lean)
Dairy and Eggs:
*Milk (choose 1% or skim when possible) *Chocolate milk
Cheese (choose < 21% M.F. when possible) *Yogurt (look for 2% M.F. or less)
Cottage cheese
Eggs
Egg-beaters (egg whites)
Nuts and Legumes:
Peanuts
Peanut butter
Nuts (walnuts and almonds are good choices) *Beans
*Lentils
*Chick peas and other legumes
*Soy milk
Soy nuts
Tofu
Soy and tofu products (e.g. Boca burgers, soygurt, other meatless products)
Protein - Notable exceptions: These choices do not have an appreciable amount of protein, and can be very high in saturated fat. Choose them sparingly, and don’t consider them a protein source at your meal:
Cream cheese Ice cream Sour cream Bacon Pepperoni
Carbohydrates – Notable exceptions: These foods are high in added sugars, and as a result can cause a quick rise in blood sugar, followed by a crash. They are also low in vitamins and minerals.
