Below is a Weekly Food Plan Chart for you to consider. (This chart was designed by my brother for his middle school track and cross country teams. The lunch foods are specific to the school he coaches at, but are probably very similar to what is served at other schools.)
Notice:
No sodas, candies, or other junk foods.There’s plenty of time for that
at birthday parties and other celebrations, bbqs, vacations, and
holidays. Attending school is your main job right now, and in order to
perform your best on the job you need to eat a healthy diet. It will
help you stay more awake and active, help you concentrate better, and
allow you to think more clearly and quickly. In addition, you are
competing in a sport and need to take an even more serious approach to
your diet. Since you are exercising more you will need more
carbohydrates and calories than normal, and also take in more fluids in
a day.
After Working Out:
Muscle Recovery is maximized if food/liquids are taken in within 15-60 minutes
of finishing a workout. Eat a high concentration of carbohydrates and
an adequate amount of protein - about a 4:1 Carb to Protein Ratio.
Eating
and/or drinking carbohydrates shortly after exercising helps replenish
your muscle glycogen stores at a much higher rate than if you were to
wait and eat. During this time, eat 50-75% of your weight in carbs.
ex: 90 lbs = about 45-68 grams of carbs (11-17 grams of protein). If
you do this you will recover faster, have more energy, and be ready to
train or compete the next day!
Snacks at School:
Baked potato instead of fries
Trail mix, pretzels and fig newtons as alternative to chips
Energy bar instead of a candy bar
Real fruit instead of fruit snacks
Veggies with hummus instead of ranch
Water/Sports Drink/Fruit juice instead of soda
Whole wheat instead of white
String cheese and trisquits/wheat thins
Yogurt and granola
Beef/Turkey Jerky
Corn Nuts or Sun Chips instead of Cheetos or Doritos