Sports Medicine - Nutrition and Health Information

Nutrition and Health Information for Student Athletes

Stay away from saturated fats (beef fat, pork fat, lamb fat, butter and cream).
Use fat that is a liquid at room temperature.
Fish and Chicken (without the skin) are rich in low fat protein.
Red meat provides the best source of iron that is quickly depleted through sweating.
Eat lean red meat (filet mignon, lean hamburger). Liver is lean and contains plenty of iron
Don't eat fried foods - the food reabsorbs the fat.
Your diet should contain between 50-70% carbohydrates (pasta with tomato sauce, lean meat sauce).
Use low fat cheese with "Kraft Dinner", noodles, lasagna, or pizza.
Use low fat dairy products. For example skim milk, low fat yogurt (cheapest ice cream is the best
for you because it contains a lower percent of whole cream).
The only recommended processed meat contains less than 5% fat.
Stay away from ham - it's high in fat and salt.
Buy low fat white or yellow cheese.
Use skim powdered milk in your coffee or tea. Coffee whitener is not recommended because it contains a high level of saturated fat.

Avoid high sugar intake prior or during a match/game. This could result in a low blood sugar, and you could fatigue more quickly.
Drink water, non-sugared drinks during a match/game.
Diluted orange juice is a sufficient electrolyte replacement after a game. If you do choose a sports drink dilute it.

The best way to add calcium to your diet through skim milk, low fat cheese, low fat yogurt and cottage cheese.

Alcohol is a diuretic. It will dehydrate you even more.
Alcohol and no food after a match/game or workout is detrimental. It slows down the recovery process through which your glycogen stores are replenished.