Fill your tank with premium fuel. The foundation of a sports diet is carbohydrate. Select nutrient dense carbo's as listed above and limit simple carbo's such as soda, candy and sugar. Incorporate adequate protein such as chicken, lean beef, tuna, baked fish and lean pork. Meatless alternatives include tofu, low fat cottage cheese, milk, yogurt, combination bean and rice dishes, egg substitute, peanut butter and low fat cheese with pasta.
Protein is needed for growth, muscle development, healthy immunity and wound healing.
Go for variety. It takes a combination of many foods to provide needed vitamins and minerals to keep all systems running smoothly and efficiently. Choose wholesome starches such as whole wheat pastas, beans, lentils, barley, sweet potatoes, brown rice, etc. Remember, low fat milk and yogurt are not only a great blend of carbohydrate and protein, but are also rich in calcium for maintaining strong bones. Don't stockpile all your calories at night.