Some examples of high-starched meals that will help build and maintain adequate muscle glycogen are listed below. Pick the meals you like to eat, or make up your own meal that follows the same pattern as the MyPyramid recommendations. How much you eat depends on many factors: your age, sex, body size, and amount of physical activity. For example, a large male football player may eat at least two cups of chicken and noodles (Main Meal #1). On the other hand, a small female sprinter may eat only one cup. If you eat generous amounts of the main dishes listed below, these meals supply over 1,000 calories and at least one-third of the recommended daily allowances (RDA) of most nutrients for teens. If you eat one serving of each food, the meals supply 55% to 62% of the energy as carbohydrate, 14% to 17% of the energy as protein, and 22% to 30% of the energy as fat. For tips on planning other main meals, see Don't Let Your Diet Let You Down. Main Meal #1 Chicken and noodles/gravy Whole wheat bread/jelly Candied sweet potato Fresh or cooked broccoli Lowfat milk* Orange juice Main Meal #2 Hamburger/bun Boston baked beans Pear halves/lettuce Cantaloupe Lowfat milk* Grape juice Main Meal #3 Baked or broiled pork chop Baked sweet potato Lettuce and tomato salad/dressing Banana Whole wheat bread/jelly Lowfat Milk* Pineapple juice Main Meal #4 Spaghetti and meatballs/Parmesan cheese Italian bread/margarine Carrot sticks Peach halves/lettuce Lowfat milk* Apple juice Main Meal #5 Macaroni and cheese Cooked green beans Fruit salad Whole wheat bread/jelly/peanut butter Lowfat milk* Orange juice Main Meal #6 Roast beef/stewed tomatoes Baked potato/margarine Whole wheat bread/jelly Fresh fruit of choice Lowfat milk* Cranberry juice *2 percent, 1 percent, and skim milk are all considered lowfat. Next: Success Strategies Before the Game

 

Sports and Nutrition—The Winning Connection Don't Let Your Diet Let You Down | The Pregame Meal Planner Keeping Energy Levels Up | Keeping Fluid Levels Up | Ordering Information | Credits