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Nutrition guide 1 Vicksburg Strength Conditioning Nutrition Guide Eating for Success CTable of Contents Nutrients for Health ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Keys to Healthful Eating ? ? ? ? ? ? ? ? ? ? ? ? ? pg Feeding vs Fueling ? ? ? ? ? ? ? ? ? ?

Vicksburg Strength Conditioning Nutrition Guide Eating for Success CTable of Contents Nutrients for Health ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Keys to Healthful Eating ? ? ? ? ? ? ? ? ? ? ? ? ? pg Feeding vs Fueling ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Hydration ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Weight Maintenance ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Good Nutrition Game Plan ? ? ? ? ? ? ? ? ? ? ? ? ? pg Breakfast ?? Breaking Your Fast ? ? ? ? ? ? ? ? ? ? ? pg Dealing with Fast Food ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Smart Snacking ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Nutrient Timing ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg Supplements ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? pg CSports Nutrition Overall Goal To improve performance and health through sound sports nutrition Eating the right foods and uids in the right amounts at the right time to achieve optimal performance and health CNutrition Bene ?ts Body Composition Stimulate training bene ?ts Reduce fatigue and improve recovery time Reduce frequency of illness Reduce risk of fractures Optimize performance Overall health short long-term C It doesn't matter what kind of engine you have if you don't put the right kind of fuel in it it won't run as well as it should CNutrition Needs for Young Athletes Increased Energy More calories Increased Iron More iron is necessary as blood volume oxygen needs and muscle mass increase Increased Calcium For bone turnover and growth Healthy Habits Proper Recovery To build AND rebuild CThe Six Nutrients for Health Food is more than bulk that stops your hunger it is FUEL composed of important nutrients essential for maintaining optimal health and top performance There are six types of nutrients CARBOHYDRATES A source fuel for your muscles and brain Carbohydrates are the primary energy source when you're exercising hard You should get of your daily calories from starches and sugars found in carbohydrate- rich foods such as fruits vegetables breads and grains CFATS A source of stored energy that we burn primarily during low-level activity but is also used to replenish muscle energy stores after hard exercise Fats help provide protection for cells and tissues as well You should limit your daily fat intake to about - of your daily total calories CPROTEIN Essential for building and repairing muscles red blood cells and other tissues and