Athletes should eat a variety of foods to prevent injuries and tissue damage due to physical activities. Food varieties eaten daily provide needed nutrients to aid in an optimal recovery from injury and to help prevent injuries. The balance diet is the key to the completely recovery of damaged tissue.

Immune function: According to Huffman-Goetz (1997), intense exercise and over-training depresses the immune system, and moderate exercise enhances the immune function. A diet rich in vital nutrients, especially anti-oxidants such as vitamin C, vitamin E, and vitamin D3 provides support for the immune system of athletes who are following a heavy training program.

 

Dietary Guidelines:

• Eat a variety of foods (Vegetables, fruits, Legumes, nuts & seeds, Grains, cereal & pasta, fish, meats),
• Balance food intake with physical activity to maintain or improve weight.
• Choose a diet rich in grains, fresh all natural or organic vegetables and fruits.
• Select foods with no trans fats, no MSG, low in saturated fats, and cholesterol.
• Choose foods with low to moderate sugar content.
• Choose foods with contain moderate salt and sodium content.
• Drink plenty water

Steer clear of:

• Juices & sodas ( heavy in sugar and High fructose corn syrup content)
• Sugar substitutes ( May contain aspartame)
• Trans fat (any type of partially or fully hydrogenated oil)
• Gluten products – (Be sure you are not gluten intolerance, lead to many health issues)
• Processed foods, fast foods ( contains growth hormones preservatives, MSG, gluten, additives, etc.)
• MSG ( may contribute to weight gain, diabetes and many other health issues)
• Fats and cholesterol are nutrients to limit in your diet if you want to reduce your risk of weight gain, chronic disease. Heart disease and cancer, two of this nation's leading killers, are linked to diets high in fat.
• Other chronic health and weight problems may be exacerbated by high fat diets. Saturated fat, that is, fat that is solid at room temperature, appears to carry the greatest amount of risk.
  

These are suggestion the may help the student athlete optimize their body and provide maximum flexibility, performance, limit injury and reduce the injury recovery periods. It will also lead to good life time habbits of health