Gatorade is preferred over Propel as Propel = sugar water.  Accelerade is great if you can find it.

Water is one of the most important nutrients in your sports diet. It helps eliminate food waste products in your body, regulates body temperature during activity, helps digest, is involved in converting food into energy and helps lubricate joints. Athletes should drink as much water as they comfortably can. Drinking water with every meal is a good way to remain hydrated. The color of your urine is a good indication of how hydrated you are. If you have to urinate often and the color of your urine is light, there is substantial water in your system. But if the color of your urine is darker, you are lacking adequate water in your system and may be at risk of dehydration after activity. The effects of dehydration can be devastating to performance and over-all health. To protect against dehydration in hot weather, drink a little more than you are thirsty for.

Fresh fruit, Orange or Cranberry juice or other 100% fruit juice. 

Snack bars (i.e., balance bars, Pria bars, protein power bars, etc) these are great for quick snacks in between games.  Avoid bars with high fructose corn syrup or anything with hydrogenated oils.  Sugary candy bars, packaged fruit snacks or anything with a lot of processed sugar and fat are not encouraged at all.

Fresh fruit, veggie's

Nuts

Bagels

Muffins

Yogurt

Pasta; Costco now has whole wheat blend pasts;

Bread: whole wheat, grains, bagels… sorry no white

Wraps/Tortilla; whole wheat, grain

Pita Bread

Rice, preferably brown or a blend.

Potatoes (chips and/or French fries may be too high in fat)

Meats:  not to be confused w/processed luncheon meats or the yummy fried stuff.   You can use chicken breast strips with salads, wraps, hummus. 

Cheese – please keep to a minimum these are high in creams & fats which take longer to digest.

Processed sugars, cookies, candies.

Doughnuts, hamburgers or other fatty foods.

Extra mayonnaise, butter, excess peanut butter, cheese.

All of these foods take too long to empty from the stomach and can weigh the athlete down.

Green Salads, use chicken strips, easy on the parmesan cheese, add fresh vegetables.

Could use in tortilla wraps

Pasta Salads; add variety of fresh vegetables, pesto, chicken strips, olives.

Orzo pasta salad

Brown rice salad

Sub sandwich: veggie, oven roasted chicken breast or turkey.

When traveling; pack small boxes of dry cereal, trail mix, energy bars.

Choose energy bars that are higher in carbohydrates for a quick snack before activity. Choose bars that are higher in protein for meal supplement or a snack a few hours before activity. It is important to test different brands of energy bars at different times before competition or practice to recognize what works best for you.

Stay hydrated:  Drink lots of water

1.5-2.5 cups of fluid 2-3 hours before playing. Then try to drink about 300-500 ml of a carbohydrate beverage 15-30 minutes before your competition or workout.
 

Ideally, you should try to drink 8-10 ounces of water for every 20-30 minutes of strenuous exercise.

Glycogen and fluids lost through strenuous training or competing must be replaced immediately. Good recovery fluids include high carbohydrate juices, chocolate milk, smoothies and sports drinks.

Carbohydrates are your major source of fuel. They fuel your muscles for performance. Athletes need high quality carbohydrates throughout the day to maintain energy stores. Without plenty of carbohydrate, you will feel fatigued and will not be able to perform at your best on the field or in the classroom.

It’s not just what you eat, but when you eat. Maximize your energy stores and your performance by taking in carbohydrate and protein foods every 3-4 hours during the day (see TIMING for more information).

Consume high quality protein throughout the day like chicken, fish, turkey, egg, tofu, and beans, low-fat dairy and lean beef (top round, sirloin, and filet).

Dehydration causes fatigue, cramping, and a decrease in performance. Drink water, milk, juice and sport drink at regular intervals throughout the day. Avoid soda and energy drinks, which can actually dehydrate you.

Fat is a necessary part of a healthy diet. However, fat takes a long time to break down and be converted to energy. So, limiting your fat intake (especially around training and competing times) will help you perform better. 

Eating too few calories can decrease your metabolism, decrease your strength, and hurt your performance. If you need to lose body fat, consult your sports nutritionist (or this manual) for an eating plan that suits your needs.

Media presents a picture that the “average American” needs to cut back on food/carbs/fat. You are not “average!” As an athlete your needs are unique and exceed the needs of other non-athletes. Don’t follow the masses, take care of your needs as a student athlete and commit to fueling your body!

As a HS student athlete you have a lot of support around performance; coaches, athletic trainers, sport nutritionist, and parents. Being a HS athlete requires dedication, inspiration, and a lot of hard work. Your team is here to help you!!!