Everyday Diet -
Morning -
1 glass of juice (Orange,Apple,Beets,Pineapple,Blueberries,Blackberries,Strawberries, Spinach, Carrots Etc.)
Brown Bread With Peanut Butter Or Cheese (2 For children below 12 Years And 3 - 4 For Children Above 12 Years)
2 - 4 bananas / 1 Apple
Lunch -
2 - 4 Roti (Chapatti) with any Cooked Vegetables.
1 glass of Butter milk or yogurt.
Blueberries or Blackberries 300 gm to 400 gm
Evening Breakfast
1 glass of milk
3 - 4 Slices Of Brown bread with Peanut butter or cheese
2 bananas
Dinner -
2 - 4 roti , with cooked Vegetable , 1 Bowl Of Daal , 1 Plate Rice , 1 Bowl Of Fruit Salad / 1 bowl of Curd / 1 glass of milk
Everyday Water -
Water is great source to enrich your body and keep you hydrated.
Set a Task Yourself to drink plenty of water everyday.
Example - Today's Task To Drink 4 liters of water and complete it
Be careful Please do not waste water as we are running out of it.
On practice days
Saturday
2 hours before practice have lunch as mentioned above in everyday diet.
Drink plenty of water
Bring 1 bottle of energy drink and 1 bottle of Water
Fruits will be better to eat after practice are Orange , Apple , Bananas etc.
And then after going home you can continue with the evening breakfast mentioned above.
Sunday -
Drink 1 glass of lemon juice or 1 glass of chocolate milk / Juice
Bring 1 bottle of energy drink and 1 bottle of Water
Fruits will be better to eat after practice are Orange , Apple , Bananas etc.
You can also have protein bar.
And after going home you can continue with your morning breakfast.
You can also add Dry Fruits Any Time You want and prefer to eat more vegetables.
Eggs and chicken are also great source of protein and calcium , you also add 2 eggs in the morning.
Avoid Junk Food And Eat Healthy , Once A while Junk Food is OK but not everyday.
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