The Athlete's Kitchen, The Athlete's Diet: Strategies For Fueling & Repairing Muscles

 After Endurance Or Extreme Exercise: 3 To 5 Hours

·      After a rigorous training session, or after a competitive event, your body needs carbohydrates, essential amino acids, and hydration. If it is in the late afternoon, or early evening, plan wisely:

v SUPERMARKETS CAN PROVIDE AN ATHLETE WITH FRESH Bakery Goods, Sliced Deli Meats, Fresh Vegetables, Peanut Butter, Fruit, Cold Milk, or Chocolate Milk.,

v BAKERY GOODS CAN INCLUDE: Whole Wheat Rolls, or Sliced French or Whole Wheat Bread for Sandwiches.

v THE DELI CAN PROVIDE SLICED Lean Turkey, or Roast Beef for Sandwiches.

v THE DELI CAN PROVIDE SLICED Lean Cheeses: Provolone, Alpine Lace Swiss Cheese.

v THE PRODUCE SECTION CAN PROVIDE VEGETABLES FOR SELF SLICING: Tomatoes and Avocados for Sandwiches.

v THE PRODUCE SECTION CAN PROVIDE FRESH FRUIT FOR CARBO-LOADING OF MUSCLES Plus the Natural Sweetness from the Fruit: Bananas, Oranges, Plums, Peaches, Red Grapes, Red Strawberries.

(Athletes can ask a produce worker if they could spray the fresh produce with water   to wash off dirt or pesticides before slicing & eating.)

v THE DAIRY SECTION CAN PROVIDE Fresh & Cold Low Fat Milk, or Chocolate Milk.

·      MUSCLES, BLOOD VOLUME, HEART & BRAIN TISSUE NEED TO REST, RECOVER, AND REPAIR FOLLOWING EXTREME EXERCISE.

v Sleep for 8 to 9 Hours That Evening.

v Eat When “Hunger” is Felt.

v Drink Liquids Regularly with Meals and Between Meals.

ü  WATER;

ü  100% JUICE or MILK;

ü  SPORTS DRINK.

·      MINERALS are Extremely Important for Serious Athletes:

v POTASSIUM: Heart, All Major Muscle Groups.

v CALCIUM: Heart, Bones, All Major Muscle Groups.

v MAGNESIUM: Heart

v SELENIUM: Strength of the Immune System.

·      SUPERMARKET SHOPPING For Potassium Rich Foods:

v FRUIT: Bananas, Oranges, Plums, Red Grapes, Apricots, Peaches, Cantaloupe, Honey Dew Melon, Watermelon, & All Berries.

v VEGETABLES: Carrots, Potatoes, Sweet Potatoes, Yams, Broccoli, Greens, Kale, Mushrooms, Tomatoes, Tomato Sauces (& Sauces in Italian & Mexican Foods).

v ALL DAIRY PRODUCTS: Cold Low Fat Milk, Chocolate Milk, Yogurt, Frozen Yogurt.

v ALL WHOLE GRAIN CEREALS: Cheerios, Total Raisin Bran

v Walnuts, Peanuts, and Peanut Butter.

·      SUPERMARKET SHOPPING For Calcium Rich Foods:

v ALL DAIRY PRODUCTS: 2 TO 3 SERVINGS PER DAY.

v ALL Green Leafy Vegetables.

v FORTIFIED CEREALS: Cheerios, and Total Raisin Bran.

v Almonds.

·      SUPERMARKET SHOPPING For Magnesium Rich Foods:

v Bananas, All Green Leafy Vegetables.

v ALL SEAFOOD: Salmon, Tilapia, Cod, Halibut, Tuna, Red Snapper, Filet of Soul.

v WHOLE GRAIN BREADS (3 to 5 grams of Fiber per Slice), Whole Wheat Pasta & Brown Rice.

v ALL Dairy Products.

·      SUPERMARKET SHOPPING For Selenium Rich Foods:

v FISH & SHELLFISH (SHRIMP, SCALLOPS, COD, RED SNAPPER, SALMON, TUNA, HALIBUT, TILAPIA)

v Chicken, Turkey, Beef, and Pork

v Eggs

v Mushrooms, Onions

v Nuts & Sunflower Seeds

v WHOLE GRAIN Breads, Cereals, Pasta; Brown Rice; Oatmeal.

·      “EATING OUT” AT FAMILY RESTAURANTS: SIZZLER’S, OLIVE GARDEN, EL POLLO LOCO.

v CHOOSE: GRILLED SIRLOIN STEAK, OR CHICKEN BREAST with a Salad.

v CHOOSE: Salad Dressing “on the side” so that you can serve yourself a “light” amount of an Italian Oil ‘n Vinegar Dressing.

v CHOOSE: Pasta with a Tomato Base Sauce: Marinara or Marisala Sauce.

v CHOOSE: A MEAL WITH A CALORIE LIMIT OF 500 TO 700 CALORIES.

v CHOOSE: A MEAL WITH A “HEART” SYMBOL FOR HEART HEALTH.


Michelle Ernaga
Health Teacher 
L-4