1. Eat 3 meals daily with 2-3 snacks in between.
    2. Athletes need 1-3 grams of carbohydrates per pound of body weight daily. 
    • Good sources of carbohydrates: organic fruits and vegetables, beans and lentils (also known as legumes), and unrefined whole grains (100% whole grain bread, brown rice, unprocessed oatmeal such as steel-cut oats, and barley).
    1. Athletes need 1.2-2 grams of protein per kilogram of body weight daily, especially during the season. 
    • Good sources of protein: lean meats (beef, chicken, pork, lamb, and fish) and eggs.
    1. Athletes need 1 gram of fat per pound of body weight daily, especially to help add muscle mass.
    • Good sources of healthy fats: avocados, cold water fish (tuna, salmon, and mackerel), raw nuts (except peanuts), natural nut butters (peanut and almond), seeds, and some cooking oils (coconut, olive, safflower, and sesame oil).
    1. Athletes need at least 1,000 milligrams of minerals daily (calcium, magnesium, sodium, phosphorus, and potassium).
    • Good sources of these minerals: organic dairy products, green leafy vegetables, beans/lentils, fish, raw nuts/seeds, unrefined whole grains, bananas, potatoes, beets, oranges, and peppers.
    1. Athletes need at least 100 milligrams of vitamins daily. 
    • Good sources of vitamins: organic fruits and vegetables, unrefined whole grains, lean meats, raw nuts/seeds, organic dairy products, and plant oils.
    1. Athletes should drink plenty of water to stay hydrated (1/2 their body weight in ounces daily).

    Game Day:

    • Eat at least 2 hours before the sporting event.
    • Consume plenty of carbs, lean proteins, and foods low in fat.
    • Afterwards the body will be rebuilding muscle tissue and restoring carbs and fluids for up to 24 hours.
    • It is important to continue to eat plenty of foods low in fat, lean proteins, and carbs even after sporting events.
    • Drink plenty of water before, during, and after physical activity.
    • Foods high in potassium are also recommended, especially after physical activity to replace electrolytes lost from perspiration.

     

    http://heritageihc.com/blog/nutrition-101-for-high-school-athletes/