Cheerleaders' Diet

Cheerleaders can become preoccupied with body appearance rather than energy level and physical performance requirements of cheerleading. According to a brochure created by the University of Southern Maine, cheerleading is a "high energy sport that takes fast thinking, good coordination and strong muscles." The brochure continues to say the best way to meet those requirements is with a good diet.

Before the Contest

About two to three hours before the cheerleading event, consume a meal high in carbohydrates. Foods such as pasta, breads and some vegetables are high in carbohydrates. These foods are easily and quickly digested and provide fuel for the body. Avoid foods high in fats and dairy products. Avoid foods high in sugar; candy bars, for example, provide quick energy but leave the body sluggish in a short period of time. Drink plenty of water to keep the body hydrated.

During the Contest

Consume at least a half cup of water for every 20 minutes of activity. Drink more water if you feel thirsty. Don't skimp on the water, especially if the level of activity is generating a heavy perspiration. Include a sports drink or a sugary soft drink if the contest lasts more than an hour and a half.

After the Contest

The after-contest diet is designed to replace the nutritional elements consumed by the body during the exertion of the contest. Consume foods heavy in proteins and carbohydrates as well as fruits and vegetables for potassium and salty foods for sodium.

Training Diet

Start the day with a well-balanced breakfast of nutritious foods. Monitor the daily diet to include foods from all the major food groups. Continue to fuel the body for practices and training by consuming carbohydrates. Limit fat from the diet.

Snacks

Snacks are not off limits in a cheerleader's diet but should be limited to foods that include nutrition and not just calories. The Dallas Cowboys Cheerleaders website includes a suggestion of five or six meals or snacks per day as ideal for perspective cheerleaders in training.