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Athletes need plenty of starchy foods because, along with proper training, these foods cause muscle and liver cells to store glycogen. Glycogen is a vital energy source for most sports. When muscle cells run out of glycogen, muscle fatigue sets in and performance suffers. Along with a proper exercise program, eating a normal, varied diet from the MyPyramid with emphasis on starchy foods will result in enough stored glycogen to carry you through 90 minutes of vigorous activity. And that's enough for most high-school activities. Unfortunately, many girl athletes think of starchy foods as "fattening" and cut out breads, cereals, and starchy vegetables. The results are predictable: low glycogen, low energy, and poor performance. The girl athlete who wants top performance must eat starchy food so that she goes into an event with glycogen reserves. Starchy foods are not fattening in themselves. Eating more than you need of any food puts on pounds. The girl athlete who is training properly shouldn't worry about extra weight from starchy foods. Teenage girls often have an incorrect perception of body image. Pounds that are added as a result of normal growth and development should not be confused with obesity. The percentage body fat should be monitored along with body weight. Most experts think that a teenage girl's body fat should not go below 12 to 14 percent.
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| a | Foods High in Starch
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| b | Pastas Macaroni Spaghetti Noodles Ravioli Dried beans Rice Breads
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Dried peas Split peas Lentils Black-Eyed peas Starchy Vegetables Cereals
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| c |
Dried beans and peas contain some starch, and they can be used as a meat alternative because they contain ample protein. However, they can cause gas. Do not eat them for a pregame or prepractice meal unless you tolerate them well.
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Sports and Nutrition—The Winning Connection Don't Let Your Diet Let You Down
| The Pregame Meal Planner |
