body’s
most
vital
Sports
nutrients.
All
information
provided
Nutrition
is
in
accordance
with
the
Water
requirements
are
different
By:
Ruchi
Shah
for
everyone.
Each
person’s
Academy
of
Nutrition
water
requirement
depends
on
and
Dietetics
their
weight,
age,
gender,
physical
activity,
overall
health,
and
much
more.
In
general
having
6
to
8
cups
of
water
a
day
is
recommended.
As
stated
by
the
Academy
of
Nutrition
and
Dietetics
“the
goal
is
to
drink
a
half
cup
to
two
cups
of
water
every
15
to
20
minutes
while
exercising.”
Total
water
requirements
for
children
Age
Range
Water
(years)
Requirement
(Cups/Day
Ruchi
Shah
4
to
8
5
9
to
13
7
for
girls
Nutritionist
8
for
boys
14
to
18
8
for
girls
Contact:
11
for
boys
rshah@swpediatrics.com
Protein
-‐ 10
to
15
percent
of
calories
in
the
athlete’s
diet
should
come
from
protein
-‐ Protein
is
great
for
building
and
maintaining
lean
body
mass
-‐ High
quality
protein
comes
from
meat,
fish,
eggs,
dairy
or
soy
“Duis
at
neque
eu
ligula
vehicula
feugiat.”
-‐ Power
athletes
(strength
or
-‐
Donec
vehicula
mauris
in
est
speed)
should
have
1.2
to
1.7
g/kg
of
protein
a
day
-‐ Endurance
athletes
should
have
1.2
to
1.4
g/kg
of
Game
Day
Snacks
After
School
Games:
Game
day
Nutrition
Tips
protein
a
day
1. Eat
a
good
healthy
breakfast
-‐ 6
oz
of
yogurt
2. Have
a
hearty
lunch.
Try
to
incorporates
as
many
-‐ Low
fat
string
cheese
-‐ Although
whole
foods
are
of
the
food
groups
-‐ Peanut
butter
sandwich
the
best
source
of
protein,
-‐ Cold
water
3. Focus
on
carbs
for
lasting
energy
such
as
whole
protein
supplements
are
grain
bread,
crackers,
cereal
and
pasta
Weekend
Morning
Games
realistic
for
busy
schedules
-‐ English
muffin
with
cheese
and
ham
4. Have
protein
throughout
the
day
by
adding
it
each
-‐ Greek
yogurt
with
granola
and
fruits
meal
and
with
most
snacks.
-‐ Mini
bagel
with
cream
cheese
-‐ Low
fat
milk
with
a
small
bag
of
cereal
5. Limit
fatty
foods
such
as
french
fries,
pizza,
ice
-‐ Fruit
juice
cream
and
cookies.
After
the
Game
6. Stay
hydrated
all
throughout
the
day
and
most
-‐ Popcorn
with
Parmesan
cheese
importantly,
before
the
game.
-‐ Low
fat
chocolate
milk
7. Do
not
overeat
and
have
light
snacks
as
it
gets
-‐ Banana,
apple,
or
orange
closer
to
game
time
-‐ Fruit
bars