"Health is like money, we never have a true idea of its value until we lose it."

~Josh Billings

What's Hot What's Not.

Peanut Butter

Top Green: Broccoli

Good Choices: Enjoy sweet potatoes, old fashioned oatmeal, energy bars (Clif, PowerBar), beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.

Foods to Avoid: Stay clear of sugared soft drinks, processed grains (white bread), french fries, pastries, scones, sugared cereals, syrup, whipped cream, chips and movie popcorn.

The Benefits
» Builds Muscle
» Helps Promote Weight Loss
» Fights Heart Disease

What's In It?
» Protein, Monounsaturated fat, Vitamin E, Niacin, Magnesium

Good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E, Thiamin, Riboflavin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

Bad: High in Sodium, and a large portion of the calories in this food come from sugars.

Fights Against
» Obesity, muscle loss, wrinkles, cardiovascular disease

Peanut butter is often matched with jelly, but honey, bananas, and even pickles work well too. Natural peanut butter is made of peanuts, oil, and sometimes salt. Most people don't buy natural since it needs to be refrigerated after opening, and the oil tends to separate and rise to the top. Most shoppers instead go with commercial peanut butters, which don't need to be refrigerated and don't separate. Unfortunately, these products are made with hydrogenated oils, which are bad for you. Since many people are allergic to peanuts it's always a good idea to tell people in advance what they are going to eat.

Top 10 Energy Foods

Eggs

Ten of the best energy-sustaining foods, all loaded with powerful nutrients to keep your body running on premium fuel.

The Benefits
» Builds Muscle
» Burns Fat

What's In It?
» Protein
» Vitamin B12
» Vitamin A

Fights Against
» Obesity

1. Rolled oats
2. Lentil soup
3. Fresh figs
4. Roasted chestnuts
5. Blueberries
6. Low-fat plain yogurt
7. Rice bran
8. Whole wheat pasta
9. Sweet potatoes
10. Oranges

Training

Breakfast

PreMeet

MidMeet

Recovery

Per pound of body weight, eat 3 to 5 grams (g) of carbohydrates, 0.5g protein, and 0.5g fat

Carbs are stored as glycogen (fuel for muscles) Protein helps build and maintain muscle. Fat contributes energy, powering slow-twitch muscle fibers for the long haul.

2 to 3 pieces of toast or a bowl of ceral, waffles, pancakes, or bagels. Low-fat dairy is okay, soy milk is a great substitute. Stay away from bacon and eggs, basically anything that is fried, especially if you have a morning event.

The main goal for the morning meal is to set your blood sugar.

Have a turkey sandwich with wheat bread and vegetables 1 hour before the meet. Or half of a bananna.

Eat the wrong foods and blood goes to your stomach, not your muscles. Whatever you do don't run on empty. You might get lightheaded.

Drink plenty of fluids to restore your glycogen levels after running. Eat saltines, energy bars, or energy gels. Eat the other half of the bananna.

Sports drinks contain carbs for energy and electrolytes to replace what you sweat out. However they also contain sugar so I would balance them with water, too much sugar is not good.

Eat something similar to your pregame meal but more of it.

You're repairing muscle so eat a 3:1 ratio of carbs to protein. Consider a recovery drink the amino acids they contain are crucial raw materials. Try GNC brands, just mix with water.

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