Water  

Water  is  one  of  the  

body’s  most  vital   Sports  
nutrients.   All  information  provided   Nutrition  
is  in  accordance  with  the  
Water  requirements  are  different   By:  Ruchi  Shah    
for  everyone.  Each  person’s   Academy  of  Nutrition  
water  requirement  depends  on   and  Dietetics  
their  weight,  age,  gender,  
physical  activity,  overall  health,  
and  much  more.  In  general  
having  6  to  8  cups  of  water  a  day  
is  recommended.  As  stated  by  
the  Academy  of  Nutrition  and  
Dietetics    “the  goal  is  to  drink  a  
half  cup  to  two  cups  of  water  
every  15  to  20  minutes  while  
exercising.”    

Total  water  requirements  for  

children  

Age  Range   Water  

(years)   Requirement  
(Cups/Day   Ruchi  Shah  
4  to  8   5    
9  to  13   7  for  girls   Nutritionist    
8  for  boys    
14  to  18   8  for  girls   Contact:  
11  for  boys  
rshah@swpediatrics.com  
 
  
 
Protein  
-­‐ 10  to  15  percent  of  calories  
in  the  athlete’s  diet  should  
come  from  protein    
 
-­‐ Protein  is  great  for  building  
and  maintaining  lean  body  
mass  
 
-­‐ High  quality  protein  comes  
from  meat,  fish,  eggs,  dairy  
or  soy    
  “Duis  at  neque  eu  ligula  vehicula  feugiat.”  
-­‐ Power  athletes  (strength  or    -­‐  Donec  vehicula  mauris  in  est  
speed)  should  have  1.2  to  1.7  
g/kg  of  protein  a  day    
   
-­‐ Endurance  athletes  should  
have  1.2  to  1.4  g/kg  of  
Game  Day  Snacks    
After  School  Games:  
  Game  day  Nutrition  Tips  
protein  a  day   1. Eat  a  good  healthy  breakfast    
-­‐ 6  oz  of  yogurt    
  2. Have  a  hearty  lunch.  Try  to  incorporates  as  many  
-­‐ Low  fat  string  cheese  
-­‐ Although  whole  foods  are   of  the  food  groups  
-­‐ Peanut  butter  sandwich  
the  best  source  of  protein,  
-­‐ Cold  water   3. Focus  on  carbs  for  lasting  energy  such  as  whole  
protein  supplements  are   grain  bread,  crackers,  cereal  and  pasta    
Weekend  Morning  Games  
realistic  for  busy  schedules     -­‐ English  muffin  with  cheese  and  ham  
4. Have  protein  throughout  the  day  by  adding  it  each  
-­‐ Greek  yogurt  with  granola  and  fruits   meal  and  with  most  snacks.  
-­‐ Mini  bagel  with  cream  cheese  
-­‐ Low  fat  milk  with  a  small  bag  of  cereal   5. Limit  fatty  foods  such  as  french  fries,  pizza,  ice  
-­‐ Fruit  juice   cream  and  cookies.  
After  the  Game   6. Stay  hydrated  all  throughout  the  day  and  most  
-­‐ Popcorn  with  Parmesan  cheese   importantly,  before  the  game.    
-­‐ Low  fat  chocolate  milk  
7. Do  not  overeat  and  have  light  snacks  as  it  gets  
-­‐ Banana,  apple,  or  orange    
closer  to  game  time    
-­‐ Fruit  bars