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Santa Rosa City SchoolsSanta Rosa City Schools - Excellence is our Common Ground

Child Nutrition Services

Sports Nutrition

Make good nutrition a key part of your training program!

School aged athletes need to energize their bodies with good nutrition and a well-balanced diet if they hope to perform at their best. The young bodies of student athletes are still growing and they have to nourish and fuel that growth in order to meet the strenuous demands of exercise and organized sports.

Our school meals include a Five Star combination of foods that can make you a winner in any sport. Good nutrition, like any sporting event, has some basic ground rules and nothing affects your ability to compete more than good nutrition. Eat a variety of healthy foods and stay hydrated. Fluids, especially water, are also important to stay on top of your game. Dehydration can stop even the finest athlete from playing at their peak.

Fresh Fruit and Vegetables are an Athlete’s Sports Candy

Fruits and vegetables are nature’s multivitamins with beneficial nutrients and fiber. They contain micronutrients that reduce inflammation and can help the body recover from strenuous workouts and sports injuries. Most fruits and vegetables have high water content and will increase water intake. Consuming fruits and vegetables can help you feel fuller longer, making you less likely to snack on unhealthy foods that will hurt performance.

Athletes also need Energy, Protein, Vitamins, Minerals and Fiber.

  • Smart Energy-Carbohydrates: “Carbs" provide energy for the body and are an important source of fuel for young athletics. However, there is no need for "carb loading" before a big game. Choose carbohydrates in whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, oatmeal and bran cereal.
  • Protein for strength. Protein can help build muscles, along with regular training and exercise. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
  • Drink Milk. Get plenty of Calcium. Calcium helps build healthy bones.
  • Iron is important. Iron helps carry oxygen throughout the body. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
  • Fiber is found in whole-grains, vegetables, berries, nuts and beans and helps to lower cholesterol and may help prevent diabetes and heart disease.

Without the right foods, even physical conditioning and expert coaching aren't enough to push you to be your best.

Sports Nutrition


Video Series

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Resources for Athletes