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Athlete Nutrition
Pre Workout   (Carbohydrates)
Post Workout   (Proteins)

    Pasta  (especially whole grain)
    Whole grain cereals
    Graham Crackers
    Fruit Yogurt
    Tomato soup

    Note:  Athletes need to consume these foods during the day, not right before
    practice.  The human body needs time to digest and process the food and
    water so it can absorb the nutrients for use.

    Beans (including Soy Bean Milk)
    Fish  (especially fish)
    Seafood  (shrimp, crab etc.)
    Tuna Fish
    Nuts  (cashews, peanuts, pecans, sunflower seeds etc)
    Peanut Butter

    Note:  These foods can be eaten any time during the day.  The body will
    simply store the unused proteins until they are needed.  However, since
    most athletes are hungry after workout sessions this tends to be a perfect
    time to provide the protein sources that they need.
Pre workout  - Training is the most demanding part of most track athletes career (not the day of
competition, as most people think).  Training workouts are designed to tear down an athletes
muscles.  The bodies response to the breaking down of the muscles is not only to repair them, but to
make them stronger so that they can withstand the demands that are being place on them.  And
through the season the workouts intensify in order to see continual improvement in an athletes ability
to perform.

An athletes body needs energy to meet the demands of the intense workouts that the they go through.  
Without getting into too much detail the main source of that energy comes from the foods that an
athlete eats.  Foods that contain "CARBOHYDRATES" are the most important  part of the diet for an

If the athletes don't have enough CARBS in them, their bodies will not have the energy that is needed
for them to work as hard as the planned workout is demanding.  Subsequently they will not get as
strong as they could get (because they don't have the energy).  This could be why you see athletes die
out early during a work out session.
need to repair/regenerate itself.  Foods high in "PROTEIN" is what the body needs for this phase of
their diet.  That is, in fact, why athletes are hungry after practice, (the body is craving what it needs at
that time).  The body uses protein to help in the regeneration of the muscle tissue.  If the protein
needed is not available the muscles will not regenerate properly and will not come back as strong as
intended.  This will, in fact, make the child weaker due to the muscles constantly being in a torn down
state and not being able to properly regenerate.  This is, in most cases, why you see an athlete get
weaker toward the end of the season instead of stronger.

Help us train your child by taking care of this very important, and often under valued, phase of your
child's athletic development.  Just as a child's educational development increases exponentially by the
parents continuing their learning process at home, so does the athletic development of your child.

Below is a chart showing some of the foods that are necessary for an athletes diet.
To learn more about an athletes diet read these articles written by sports nutrition professionals:  
IAAF nutriton guide,  Colorodo State University,  What to eat after a workout session
Water - athletes 12 and under

Indoor  4 - 8oz  glasses per day
Outdoor  6 - 8oz  glasses per day
Water - athletes 13 and up

Indoor  6 - 8oz glasses per day
Outdoor  8 - 8oz glasses per day
There are two phases of an athletes diet that are important.  The "pre workout
" and the "post workout phase".
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