FruitsAndvegetables

EAT MORE FRUITS AND VEGETABLES

Eating a balanced diet rich in fruits and vegetables can enhance athletic performance and help the body recover. Eating well increases energy, endurance, and the ability to concentrate on and off the field. Players that eat and drink properly have the edge over their competition, especially in the second half of the game, the second game of the day, or the second half of the season. Food, fuel, and rest are essential for peak mind and body performance

Benefits

Eating various foods, including fruits and vegetables, will help you achieve the energy you need as an athlete.
Fruits and vegetables can be a great source of carbohydrates (potatoes, fruits, carrots), calcium (broccoli, kale, cabbage, collard greens), iron (dark-green leafy vegetables, dried fruits)
A diet including fruits and vegetables helps provide the micronutrients that provide energy, support bone health, and assist in muscle repair during recovery and injury from exercise. (For example, bananas, oranges, and potatoes provide potassium)

Goals

Try a new vegetable or fruit every week
Eat 5 servings of fruits and vegetables daily
Select and help prepare 1 new recipe using fruits or vegetables

What are some common mistakes that you see athletes make in their diets?

Skipping breakfast. Inadequate consumption of fruits and vegetables. Inadequate fluid intake. Recovery after training and competition is not taken seriously.

Randy Bird, director of Sports Nutrition for all UVA teams. March 30th, 2016; Cville.

Benefits

Eating various foods, including fruits and vegetables, will help you achieve the energy you need as an athlete.
Fruits and vegetables can be a great source of carbohydrates (potatoes, fruits, carrots), calcium (broccoli, kale, cabbage, collard greens), iron (dark-green leafy vegetables, dried fruits)
A diet including fruits and vegetables helps provide the micronutrients that provide energy, support bone health, and assist in muscle repair during recovery and injury from exercise. (For example, bananas, oranges, and potatoes provide potassium)

Goals

Try a new vegetable or fruit every week
Eat 5 servings of fruits and vegetables daily
Select and help prepare 1 new recipe using fruits or vegetables

What are some common mistakes that you see athletes make in their diets?

Skipping breakfast. Inadequate consumption of fruits and vegetables. Inadequate fluid intake. Recovery after training and competition is not taken seriously.

Randy Bird, director of Sports Nutrition for all UVA teams. March 30th, 2016; Cville.

Smoothies

Adding veggies into the family diet can help expand the palate and cultivate a taste for vegetables. Smoothies use the natural sweetness of fruit as the perfect disguise. Pineapple, orange, and grapes are particularly good smoothie ingredients to marry with vegetables. Apples can offset greens with a slight “bite,” such as spinach. Cucumber adds a crisp finish without taking center stage