PROPER NUTRITION A MUST FOR ALL ATHLETES
	Athletes need plenty of starchy foods because, along with proper training, these foods cause muscle and liver cells to store glycogen. Glycogen is a vital energy source for most sports. When muscle cells run out of glycogen, muscle fatigue sets in and performance suffers. Along with a proper exercise program, eating a normal, varied diet from the Food Guide Pyramid with emphasis on starchy foods will result in enough stored glycogen to carry you through 90 minutes of vigorous activity. And that's enough for most high-school activities. Unfortunately, many female athletes think of starchy foods as "fattening" and cut out breads, cereals, and starchy vegetables. The results are predictable: low glycogen, low energy, and poor performance. The female athlete who wants top performance must eat starchy food so that she goes into an event with glycogen reserves. Starchy foods are not fattening in themselves. Eating more than you need of any food puts on pounds. The female athlete who is training properly shouldn't worry about extra weight from starchy foods. Some female athletes (especially young ones) often have an incorrect perception of body image. Pounds that are added as a result of normal growth, development and training should not be confused with obesity. The percentage body fat should be monitored along with body weight. Most experts think that a female athlete's body fat should not go below 15 percent.   Foods High in Starch Pastas Macaroni Spaghetti Noodles Ravioli Dried beans Lima beans Navy beans Kidney beans Rice Brown rice Wild rice White rice polished or unpolished Breads Rolls Muffins Crackers Sliced breads Pancakes   Dried peas Split peas Lentils Black-Eyed peas Starchy Vegetables Potatoes Carrots Peas Corn Winter squash Sweet potatoes Cereals Hot cereals (like oatmeal) Cold cereals (like wheat flakes) Avoid highly sugared cereals   Dried beans and peas contain some starch, and they can be used as a meat alternative because they contain ample protein. However, they can cause gas. Do not eat them for a pregame or prepractice meal unless you tolerate them well. Next: Energy-Packed Main Meals Food Energy Needs Increase Your Food Strategy Emphasize Starchy Foods Energy-Packed Main Meals Success Strategies Before the Game Eating Strategies After the Game What About Quick-Energy Foods?
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