There are three macronutrients that the body needs to survive.  They are protein, fat, and carbohydrates and all perform essential roles in the human body. Macronutrients are the main components of our diet. Our bodies require others nutrients as well, such as vitamins and minerals.


Protein should consist of about 10 to 35 percent of your diet and should be included with each meal.  Proteins play an important role in building, maintaining and repairing body tissue. It is especially important to athletes whose muscle tissue is constantly in need of repair.  Most protein sources also come packed with important vitamins and minerals such as iron, zinc and magnesium, which are vital to athletic performance.

Good protein sources include any animal protein, such as chicken, beef, pork, fish or eggs, but can also include high-protein dairy sources such as greek yogurt or vegetarian sources such as beans or tofu.

Proteins are very important for athlete recovery and should be included in your recovery meal or beverage. 

Examples of excellent protein sources:

- Salmon/Tuna
- Tilapia/Haddock
- Chicken/Turkey
- Lean beef
- Milk
- Shrimp
- Whey protein
- Cottage cheese
- Greek Yogurt
- Egg Whites


The misconception about fat is that it is always bad for you. Fat is actually essential for maintaining a healthy body.  Your diet should consist of about 20 percent fat. The important fact is that there are good fats and bad fats – your diet should include mostly good fats.  Saturated and trans fats should be avoided while unsaturated and the essential fatty acids, such as omega 3 and omega 6, can be good for you. Replacing sweets and high fat meats with foods such as nuts, avocados, and olive oil will help shift the balance away from unhealthy towards those fats that are useful to the body.  A healthy fat source should be included with each meal.

Fat has many roles in the human body. One of fats main functions is protection. This includes insulation to keep body temperature and cushioning to protect body organs. It also promotes growth and development, as well as maintaining cell membranes. Fat, in addition, plays a vital role in the digestion of vitamins. Vitamins A, D, E, and K are fat soluble vitamins, meaning they need fat in order to be absorbed into the body.

Examples of healthy fat options:

- Fish oil
- Avocado
- Olive oil
- Coconut oil
- Whole eggs
- Flax seed oil
- Nut butters
- Peanuts
- Cashews
- Almonds


Carbohydrates are the main energy source of the body. They are chains of small, simple sugars that are broken down and enter the body as glucose. Glucose is essential for the body, as it is the source of energy for our brain, heart and central nervous system. Your diet should consist of at least 45 to 65 percent carbohydrates.

Carbohydrates are found in many different foods. However, you should stay away from sweet foods with excess sugar. Instead, try for healthier options like fruits, vegetables, beans and nuts, as well as whole grains.  These foods also contain fiber. Your body cannot digest fiber, however, fiber aids our intestine in expelling waste and can help lower cholesterol.
Choosing a fruit or vegetable at each meal is very important and as athletes carbohydrates should be part of your pre-game/practice meal.  Try to eat an easily digestible carbohydrate source before and after practice and games. 

Examples of healthy carbohydrate options:

All greens (kale, broccoli, spinach) Oranges Strawberries, blueberries, raspberries
Celery Kiwi Rice
Peas Peaches Corn
Cucumber Pears Beans
Cauliflower Plums Chickpeas
Carrots Apples Quinoa
Peppers Tomatoes Potatoes
Onions Bananas Oats
Zuccini Strawberries Sweet potato
Squash Blueberries Raspberries