Friday Night Meal:
Salad (no thick dressings)
Pasta: As with other grain-based foods, whole-grain pasta supplies more nutrition, yields longer-lasting energy, and promotes less fat storage than regular pasta.
Lean meat: Lean beef, steak and roast are good choices. If you choose chicken, the breast (no skin) is leaner than the dark meat.
Lots of Water: No juice, sodas or tea
Athlete Saturday Morning Meal:
Eat a light, healthy breakfast before 7 a.m.
Options include:Waffles/Pancakes - no butter or syrup, dry cereal (unsweetened), cereal bar, dry bagels, fruit (small amount). Try to avoid: biscuits, meat, juice, milk and/or dairy products (including yogurt)
Athlete Food/Drink During the Meet:
Pasta, lean chicken (baked or grilled), PB&J Sandwiches (on wheat), granola bars, fresh or dried fruit, trail mix, Water. Snacks are most beneficial if consumed within 15 minutes of an event.
Try to avoid:
Cheese, Mayo, fried foods, junk food, chips, and processed meats and only use Gatorade after competing.