Proper nutrition isn't just for big-time college basketball players -- knowing what you're doing at the training table can help athletes in all sports at all levels. Here are some of Randy Bird's tips:
Five Must-Have Foods:
- Whole Grain breads or cereals (3 grams of fiber per serving)
- Skim Milk
- Lean Protein (Chicken, Salmon, Tuna)
- Colorful Fruits (Berries are the most potent)
- Nuts (Almonds, Walnuts, Peanuts, Pecans, Cashews)
For fruits and vegetables I break them down into 5 colors (Red, Yellow/Orange, White, Green, & Blue/Purple). They don’t have to get every color, every day. I ask athletes to get each color at least once a week. Green foods tend to have the most nutrients (Spinach, broccoli, etc.)
Five foods to avoid:
- French Fries
- High-Fat Meat (Prime cuts, Bacon, Sausage)
- Potato Chips
- Soft Drinks
- Energy Drinks
I generally don’t tell people to avoid food. I ask them two questions: How much and How often? It goes to moderation. My number one thing to avoid for high school athletes is alcohol (hopefully, they aren’t consuming that anyway).
