Plattsburgh State Athletics

Important Daily Routine Eating Habits

Fats

• Stay away from saturated fats (beef fat, pork fat, lamb fat, butter and cream).
• Use fat that is a liquid at room temperature.
• Fish and Chicken (without the skin) are rich in low fat protein.
• Red meat provides the best source of iron that is quickly depleted through sweating.
• Eat lean red meat (filet mignon, lean hamburger). Liver is lean and contains plenty of iron
• Don't eat fried foods - the food reabsorbs the fat.
• Your diet should contain between 50-70% carbohydrates (pasta with tomato sauce, lean meat sauce).
• Use low fat cheese with "Kraft Dinner", noodles, lasagna, or pizza.
• Use low fat dairy products. For example skim milk, low fat yogurt (cheapest ice cream is the best
• for you because it contains a lower percent of whole cream).
• The only recommended processed meat contains less than 5% fat.
• Stay away from ham - it's high in fat and salt.
• Buy low fat white or yellow cheese.
• Use skim powdered milk in your coffee or tea. Coffee whitener is not recommended because it contains a high level of saturated fat.

Sugar

• Avoid high sugar intake prior or during a match/game. This could result in a low blood sugar, and you could fatigue more quickly.
• Drink water, non-sugared drinks during a match/game.
• Diluted orange juice is a sufficient electrolyte replacement after a game. If you do choose a sports drink dilute it.

Iron

• Athletes lose a lot of iron through sweating.
• The best way to add iron to your diet is through lean red meat
• Cream of Wheat is an excellent source of iron.

Calcium

• The best way to add calcium to your diet through skim milk, low fat cheese, low fat yogurt and cottage cheese.

Alcohol

• Alcohol is a diuretic. It will dehydrate you even more.
• Alcohol and no food after a match/game or workout is detrimental. It slows down the recovery process through which your glycogen stores are replenished.

Jet Lag

• Cut down on the amount of sodium (salt) intake before a flight.
• Cut down on:
  • Chinese food with MSG
  • Packaged food
  • Processed meat like ham
  • Hot dogs
  • Instant soups
  • Dip on veggies
  • Bacon
  • Pretzels
  • High fat burger meat
  • Skin on Chicken