CARBOHYDRATE:  FUEL FOR TOP PERFORMANCE

What is the most important fuel for working muscles?  CARBOHYDRATE!  Carbohydrate is stored in muscle tissue as glycogen.  Muscles rely on this stored energy for fuel during both practice and competition.  If your muscle glycogen levels are low, you will feel tired and sluggish.  Therefore, eating foods that are high in carbohydrate in important, so that your muscles are well fueled for activity.

Carbohydrate, in the form of blood sugar, is also the major fuel for the brain.  If your blood sugar levels drop too low, you will feel light-headed, tired, weak, and have difficulty concentrating.  Eating foods that are high in carbohydrate will help you keep your mental edge.

HIGH CARBOHYDRATE FOOD CHOICES

Eat a variety of high carbohydrate foods every day -- for breakfast, lunch, dinner, and snacks.  Breads, cereals, grains, and pasta are foods high in complex carbohydrate (also known as starch).  Choose these foods frequently -- at least six (6) servings per day.  Potatoes and other vegetables are also high in complex carbohydrate.  Fruits and fruit juices also contain carbohydrate, but it is referred to as simple carbohydrate or sugar.  Aim for at least 5 servings of fruits or vegetables each day.  Candy, cake, cookies, and soda are foods high in simple carbohydrates or sugar, but contribute few vitamins and minerals.

Listed below are foods that are good sources of carbohydrate.  Use this list to help build a diet that will fuel your body with the carbohydrates it needs for top performance.

BREAKFAST

Dry cereal with low-fat milk or yogurt
Dry cereal by itself
Oatmeal
Bagel with jam, peanut butter, low-fat cream cheese, lean ham, or honey.
English muffin
Yogurt and fruit
Juice
Low-fat or skim milk
Cottage cheese and fruit
Low-fat muffin
Pancakes.  Go easy on the butter.  Try topping them with jam or yogurt!

LUNCH or DINNER

Cheese pizza with thick crust and vegetable topping
Submarine sandwich
Spaghetti or other pasta
Peanut butter & jelly sandwich
Baked potato
Fruit salad
Pasta salad or casserole
Stir fried chicken and vegetables over rice
Hearty split pea, lentil, or bean soup
Pretzels
Beef or bean burrito:  go easy on the sour cream and guacamole
Regular hamburger with large bun, lettuce, & tomato
Chef salad with low-fat dressing:  includes lots of vegetables & lean ham

SNACKS

Pretzels
Bread sticks
Popcorn:  easy on the butter and oil
Bagels
Breakfast cereal: dry or with milk
Low-fat yogurt
Low-fat milkshakes
Graham crackers
Fruit:  fresh, dried, or canned