Choose lots of brightly colored fruits and vegetables.
Get plenty of calcium. Calcium helps build healthy bones.
Iron is important. Iron helps carry oxygen throughout the body. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
Protein for strength. Protein can help build muscles, along with regular training and exercise. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
Smart carbohydrates: Carbohydrates or "carbs" provide energy for the body and are an essential fuel source for young athletes. However, there is no need for "carb loading" before a big game. Choose carbohydrates in whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber also helps lower cholesterol and may help prevent diabetes and heart disease.
Water and staying properly hydrated is vital to an athlete's success.
Without the right foods, even physical conditioning and expert coaching aren't enough to push you to be your best. Good nutrition must be a crucial part of your training program to succeed.
