According to Gatorade Sports Science Institute senior scientist Dr. Kim White, "A high school athlete's diet should be very well-rounded, because if you're not getting enough [nutrients], you start to see your performance suffer."
Your diet should include a variety of lean proteins, along with a small portion of healthy fats with meals. The majority of your diet, between 55 to 65 percent of your daily caloric intake, should consist of carbohydrates, including complex carbs. Dr. White adds, "It's very important for athletes to have simple sugars around and during exercise for added energy."
Dr. White recommends incorporating the following foods into your daily diet to keep your body full of nutrients and performing at max effort.
Throughout the day: Complex carbs
Pasta, brown rice, bagels, beans, pita bread, whole-wheat bread, potatoes, corn and peas
Pre- and post-training: Simple sugars
Apples, cherries, oranges, peaches and pears
With meals: Lean proteins
Chicken, fish, lean cuts of red meat; if you're a vegetarian, incorporate soy products
For added flavor: Healthy fats
Olive oil, tuna or salmon and soy cheese
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