DYNAMO JUNIORS
NUTRITIONAL PLAN
NUTRIENT BALANCE
ProteinEssential to growth and repair of muscle and other body tissues
Fats A source of energy and important in relation to fat and soluble vitamins
Carbohydrates Our main source of energy
MineralsElements occurring in the body critical to normal function
VitaminsWater and fat soluble vitamins play important roles in many chemical processes in the body
WaterEssential to normal body function as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage The fibrous indigestible portion of our diet is essential to the health of the digestive system
Carefully planned nutrition must provide an energy balance and a nutrient balance. The nutrients are;
FOOD GROUPS
FOODS TO EAT AND DRINK
Fruit
Vegetables Milk
White Meat
Red Meat
Seafood
Bread
Natural OilsIsotonic Drinks
Fruit Juices
Burgers Hot Dogs
Nachos
Fizzy Pop
Candy Chips
Fried Foods
Fries Pizza
Icees Rice
Pasta
Doughnuts Corn Dogs
Oats
Nuts
Milkshakes
Ice Cream Water
MINIMISING DEHYDRATION DURING EXERCISE
• Anticipate likely sweat loss during exercise and begin exercise well hydrated by drinking water with small sips
• Drink water during exercise to replace large part of the excepted loss
• Begin fluid intake early during exercise before you feel thirsty
• Choose a palatable drink and you'll drink more• Carbohydrate-electrolyte (Powerade, Gatorade) drinks are
most effective at replacing water and also provide an energy source
• Experiment in training which one suits you
HOW HYDRATED ARE YOU?
Make sure you consume a minimum of 2 litres of fluid a day
BENEFITS OF A BALANCED DIET
more energy
more athletic
healthy heart
live longer
healthy lifestyle
more focused
self esteem
FOOD FOR THOUGHT
EAT LIKE A PROTHINK LIKE A PRO
BE A PRO!
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