Carbohydrates
Should be 55-60% of your daily caloric intake. Each gram of carbohydrate provides about 4 calories.

Carbohydrates play an integral role in maintaining our energy balance, fueling working muscles, fueling muscle growth and repair, and in energizing the brain.

Complex carbohydrates such as whole grain cereal, potatoes, brown rice, high fibre fruits and vegetables, beans, peas and legumes are slow release carbohydrates. They energize over a longer period of time for sustained energy. These are good for pre-game meals.

Simple carbohydrates are fast release, quick energy sources – especially good for post-game recovery. These are the more refined sources of carbohydrates such as cookies, fruit juice, sports drinks, crackers and some fruits.

Protein
Should be 15-20% of your daily caloric intake. Each gram of protein translates into about 4 calories.

Protein is essential in the diet for normal growth and maintenance of body tissue. You get the most usable and valuable protein from animal foods, which are complete proteins, for example meat, poultry, fish, eggs, cheese and milk. Still other food value comes from the incomplete proteins found in legumes, peanut butter, soy, and nuts and seeds.

Fat
Should be 20-30% of your daily caloric intake. Each gram of fat provides about 9 calories.

Fat has three main nutritional properties: it is an important source of calories, it is a carrier of the fat soluble vitamins, A, D, E, K and it supplies essential fatty acids. Fat helps to stave off hunger because the digestion of fat takes place at a slower rate than carbohydrate or protein. Fat enables your brain and nerve signals to transmit normally. It cushions your internal organs and helps maintain your body temperature. In addition, they provide a rich source of fuel.

The trick is choosing healthier fats to include more often in your diet. Emphasize polyunsaturated and monounsaturated fats – or fats which pour. Polyunsaturated fats come from both animal and vegetable sources. The animal source is limited to fish. Vegetable sources include: safflower oil, sunflower oil, corn oil, soybean oil, almonds, and pecans. Monounsaturated fat is derived mostly from oils and nuts. Sources include: canola oil, olive oil, peanut oil, peanuts, peanut butter, cashews, and avocado.

Try to reduce the amount of saturated fat in your diet or use them less frequently. These are fats that don’t pour. Sources include: butter, lard, vegetable shortening, coconut oil, palm oil, fatty meat (pepperoni, marbled steaks, ribs) and poultry skin, and high fat dairy products.

Minerals

Phosphorus is needed for bones, teeth – milk products, meat, nuts and whole grains.

Iodine is an essential factor in the normal function of the thyroid gland, which in turn regulates functions including the basal metabolic rate. Iodized table salt.

Calcium is essential for muscle contraction, nerves and bone health. Milk, yogurt, and cheese are rich sources of calcium.

Iron builds red blood cells, which transport oxygen to the body tissues. Lean red meats, dark poultry meat, and fortified breakfast cereals like Cream of Wheat, and leafy vegetables are rich sources of iron.

Zinc builds red blood cells, the immune system and is essential in healing. Zinc is found in all protein-rich foods i.e.: fish, milk products, lean red meats, poultry – and whole grain cereals, nuts and seeds.

Vitamins

Vitamin A aids in normal bone and tooth development, the development and maintenance of night vision and maintaining the health of the skin and membrane. Many red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene, a compound that can be converted to vitamin A by the body.

The B vitamins play crucial parts in the cycle of food absorption – aiding the release of energy from carbohydrates, tissue formation and energy metabolism. This group of vitamins includes thiamin, niacin and riboflavin, B6, B12 and pantothenic acid. If carbohydrates are low in the diet, B vitamins will also be low – because the richest sources are carbohydrate foods like whole grains, fortified breads and cereals.

Vitamin C plays a factor in the development and maintenance of bones, cartilage, teeth and gums. This vitamin cannot be stored in the body and must be replaced daily. Oranges, strawberries, cantaloupe and kiwi are high in vitamin C, which can help increase iron absorption. Red peppers, broccoli and cabbage are some great vegetable sources.

Vitamin D is a factor in the formation and maintenance of bones and teeth, it enhances calcium and phosphorus absorption and utilization by the body. It is found predominantly in fortified milk.

Vitamin E works with selenium as an antioxidant in your body. Find it in vegetable oils, salad dressings, wheat germ, nuts and seeds and dark green vegetables.

Recipes

Beef Tenderloin with Creamy Risotto
Spring Stir-Fry in Peanut Sauce
Taco Pork Skillet