1. Students will comprehend concepts consistent with USDA guidance related to eating and physical activity for good health.

2.  Good nutrition is very important for peak athletic performance. Good nutrition is needed to properly fuel the body and to supply the nutrients needed to build and repair the body.

3.  MyPlate is a tool designed to remind Americans to eat healthfully. It illustrates the five food groups using a familiar mealtime visual, a plate. MyPlate can help you visualize what foods and how much to eat at each meal.  Key Tips: Build a healthy plate by eating the right amount of calories for you and cutting back on foods high in solid fats, added sugars and salt.  www.Choosemyplate.gov

4.  Balance your calories: Enjoy your food but eat less.  Foods to increase: Make half your plate fruits and vegetables. Make half your grains whole grains. Switch to fat-free or low fat milk  Foods to decrease: Foods high in sodium and solid fats.  Drink water instead of sugary drinks!

5.  Teens need 60 minutes most days of the week.  Athletes need to have high cardiovascular functioning. This means your heart is working to the best of its ability.  All athletes need a combination of aerobic and anaerobic activity.  Aerobic activities include endurance activities that can be done for a longer amount of time such as running distances.  Anaerobic activities include activities that require quick burst of energy such as sprinting or weight lifting

6.  Energy comes from food and is measured in calories.  There are 3 nutrients that give us calories; Carbohydrates, Protein, Fat.  Three nutrients that do not give us calories are Vitamins, Minerals, Water. These are still very important for peak performance and all have their own jobs in the body.

7.  The most important source of energy for the athlete is carbohydrates. Carbohydrates are vital for muscular energy and brain function. Carbohydrates can be stored in our muscles as glycogen and used for quick energy. This is the energy that we use for performing in athletic events.  After exercise we need to replace the used glycogen

8.  Eat a diet rich in carbohydrates.  About 60% of an athletes diet should be in the form of carbohydrates.  Foods high in carbohydrates include whole grains, fruits and vegetables, dairy and beans.

9.  Protein is needed for muscle growth and repair of the body. Athletes usually get enough protein from a mixed diet. Protein from food is better for your body that protein supplements. The protein in foods is balanced with other nutrients which the supplements don’t usually have.  Extra protein in the body will be stored as fat.  An athletes diet should be about 10-20% protein.

10.  It takes 1-4 hours for food to leave the stomach.  High carbohydrate foods leave the quickest and give your body quick energy.  Foods high in fat stay in your stomach longer and make you feel lethargic.

11.  1 hour before competition you need 2 calories per pound of weight.  2 hours before competition you need 4 calories per pound of weight.  3 hours before competition you need 6 calories per pound of weight.  4 hours before competition you need 8 calories per pound of weight.  200 pound athlete eating 3 hours before an event needs how many calories?????

12.  Eat a meal 3-4 hours prior to the event!  A small snack about an hour before the event.  A snack within 30 minutes of completing the event.  Waiting too long to eat will slow recovery.  Eating something with good carbohydrates and protein within 30 minutes of an event or vigorous workout can enhance glycogen replenishing and muscle repair.  A meal within 2 hours of finishing event.

13.  Pasta with a salad and a glass of milk!  Grilled chicken with rice and broccoli!  What else??????

14.  Granola or breakfast bars  Bagel with peanut butter  Cheese and crackers  Fresh fruit like apples, oranges or bananas  Carrots or celery  Raisins, nuts, trail mix  Low-fat yogurt

15.  If you have to choose fast food meals for a quick bite on the way to the game make sure you choose low fat foods high in carbohydrates.  Skip the pop and fries that come with most meals!

16.  Breakfast is still the most important meal of the day.  Choose carbohydrates, proteins, and healthy fats.  Examples: Cereal with banana, oatmeal, toast with peanut butter, English muffin with egg and cheese.  A HIGH ENERGY BREAKFAST=A HIGH ENERGY DAY!!!

17.  Vitamins and minerals do not provide energy but are important in a number of functions and peak performance.  Sodium and Potassium are important for body fluid balance.  Antioxidants can help prevent muscle soreness  Calcium=Strong bones.  Iron, Zinc, B12 help with muscle function and recovery.

18.  The best way to stay hydrated is to drink before, during and after exercise.  Drink whether you are thirsty or not.  You lose fluids through breathing and perspiration so you lose even more when you are active.  Your body can get dehydrated and overheat, so be especially careful in warm weather.

19.  Water is the best form of hydration prior to an event!  If the event last longer than 1 hour, use sports drinks to replace electrolytes.  Mix ½ sports drink with ½ water if the sugar content upsets your stomach.  If sports drinks are unavailable, drink water and have a salty snack like pretzels.

20.  Drink 2-3 cups of fluid 2-3 hours before playing.  Drink 1 cup of fluid 10-20 minutes before playing.  Drink 1 cup every 15 minutes during activity.  Drink at least 2 cups for every pound lost of weight.