Tips About Nutrition & Physical Exercise

Changes in Calories of Coke

Coke BottleCalories
Original 8-ounce bottle97 calories
12-ounce can145 calories
20-ounce bottle242 calories

Did you know that the original bottle of coke had 97 calories? Now a bottle has 242 calories. That means there would be 20 teaspoons of sugar in the 20 ounce bottle of coke.

  1. Food
  2. Tips
  3. What Can Exercise Do for Me?

Snack Suggestions

Here are some pre-game snack suggestions:

  • Apples, bananas, pears, oranges
  • Carrots, sugar snap peas, cucumbers
  • Cereal (as long as it's not high in sugar)
  • Enriched pasta or brown rice
  • Low-fat cheese, yogurt, pudding or milk
  • Plain popcorn
  • Turkey, chicken, tofu
  • Whole-grain bread, crackers, tortillas, or pretzels

The Right Foods That Can Improve Your Mood

Recovery Drinks

  • The best drink to consume after a workout has a mix of both carbohydrate and protein
  • Chocolate milk:
    • Has the perfect ratio -superior to commercially sold protein sports drink
    • Provides fluids and electrolytes such as potassium to assist with rehydration
    • Has high-quality protein that helps build lean muscle when combined with exercise
    • Each eight-ounce serving of milk (plain or flavored) provides 300 milligrams of calcium


  • Good sources: Water, milk, juice, sports drinks
  • Good for you because:
    • Fluid is lost during exercise so it is important to replenish after sweating.
    • Dehydration will decrease performance abilities and can be very dangerous.
  • When to consume:
    • Before during and after exercise, don't wait until you feel thirsty
    • Don't drink too much while exercising or it may be harder to run.


  • Sports drinks are no better for you than water unless you are exercising intensely for more than 60 to 90 minutes or in really hot weather.
  • If you choose to drink a sports drink consume 8 to 12 ounces rather than the 16 to 20 ounces that usually comes in the bottle, this is too much.
  • Avoid carbonated beverages before/during exercise because they may cause an upset stomach.

Right Foods Can Improve Your Moves

  • Don't let hunger attack ruin the way you feel. Make you're after school snack a pre-game meal! Reach for a morsel that'll do the trick, one not too filling, but on that will stick. Reject sticky, sweet and greasy foods.

Carbohydrates Will Carry You Through

  • Have you heard it is best to eat 2 to 3 hours or more before a meet or game? You may say this sounds impossible because you eat lunch between 11 to 12 noon, get out of classes at 2:05 p.m. and then have to play at 5 p.m. Some athletes prefer not to eat before a game; others need a snack to pick them up. Your best choices are high carbohydrates, low-fat snacks. They provide quick energy and are easy to digest.

Smart & Simple Snacks


  • Goal is to prevent you from feeling hungry before or during the workout/competition as well as to maintain optimal blood sugar levels. Should consume carbohydrate foods, especially complex, sufficient fluids, moderate protein, low fat/fiber to decrease digestive stress
  • Develop the habit of eating to win. Try these snacks between school and practice or games, for that matter anytime:
    • Animal crackers
    • Bagels
    • Cereal mixtures-party mix
    • Dry cereal
    • English muffins
    • Fresh fruit
    • Graham crackers
    • Melba toast
    • Pita pocket
    • Popcorn
    • Rice cakes
    • Saltine crackers
    • Vanilla wafers
    • Whole Wheat bread

Pre-Game Snacks

If you go home before a game or practice, or have access to a refrigerator or thermos, try some of these smart and simple pre-game snacks:

  • Broth based soups-vegetable, noodle, or rice and meat combinations
  • Cereal with skim, 1% or 2% milk
  • Chicken with lettuce, tomato and mustard
  • Cooked pasta with tomato sauce
  • Farmers cheese
  • Low fat cottage cheese
  • Low fat yogurt dips or mixture of ricotta cheese and crushed pineapple
  • Mozzarella string cheese
  • Sandwich with turkey, ham, roast beef, water packed tuna
  • Vegetable sticks
  • Yogurt shakes with flavored yogurt, fruit and skim milk


Post-workout snacks should be consumed within 30 minutes of ending activity and should contain carbs and protein. Examples:

  • Chocolate milk
  • Milk in a frozen fruit smoothie
  • Pita chips dipped in hummus
  • String cheese and a piece of fruit
  • Whole-grain crackers and cheese or peanut butter
  • Yogurt with fruit slices

It is best to eat/drink carbohydrates immediately after the exercise and then again during a meal within that 4 hour period. Muscles are most receptive to rebuilding 2 to 4 hours following exhaustive exercise