Nutrition and Hydration
What should I be eating
to be prepared to compete?
Food (fuel) can be broken down into 6 parts. Look below to see how much you need of each.
1. Bread, cereal, rice
and pasta group.
6 – 11 servings a day
2. Fruit group
2 -3 servings a day
3. Vegetable group
3 -5 servings a day
4. Meat, poultry, fish, dry beans, eggs and nuts group
2 – 3 servings a day
5. Milk, yogurt, and cheese group
2 -3 servings a day
6. Fats, oils and sweets
Only on occasion
What should I drink?
Sports drinks are good after workouts
Drink 6-8 glasses of water a day
Stay away from soft drinks and coffee
