Top Nutrition Secrets For Pro Cheerleaders

Game days can really be long. Before the actual game even starts, pro cheerleaders have to do their rehearsal, engage in promotional appearances and other events. All these hours of action mean one thing: Pro cheerleaders need a lot of stamina to be at their best on the arena.

Coupled with intensive training to build that much needed endurance is keeping a healthy diet. Not an extreme diet where you stick with one type of food and completely avoid the rest! Rather, a well-balanced and healthy diet jam-packed with nutrients and the right amount of calories.

To get started with your pro cheerleading nutrition goals so you can stay fit and strong, we’ve prepared for you a simple guide below.

General Nutrition Tips

1. Complex Carbohydrates

A lot of people fear carbohydrates in general. However, you should know that carbohydrates are important to keep you going the entire day.

Know that not all carbohydrates are created equal.

There are 2 types of carbs - Simple carbs (“bad” carbs) and complex carbs (“good” carbs). Complex carbohydrates are the type that are rich in vitamins, minerals, and antioxidants. These carbs boost your metabolism and help you sleep better at night.

Sources of complex carbohydrates:

Brown rice
Quinoa
Oatmeal
Fruits
Vegetables
Beans
Peas

Avoid or limit these simple (bad) carbohydrates:

Soda
White rice
White pasta
Desserts
Cane syrup

2. Lean Protein

Adding lean protein in your diet allows you to enjoy tons of health benefits. Protein repairs your bones, muscles and skin after hours of intensive activity - whether you’re training or performing on the arena. And yes, lean protein helps you control your weight since it keeps you full for a longer time. You’ll be preventing those sudden hunger pangs.

The reason behind choosing lean protein is that you would want to benefit from tissue repair at the same time avoid high cholesterol and saturated fat that cause heart problems found in “fatty” meat.

Sources of lean protein:

Ground sirloin
Egg whites
Chicken tenderloins
Sushi
Salmon
Beans

Avoid these fatty protein sources:

Hotdogs
Bacon
Salami
Beef jerky
Ham

3. Unsaturated Fat

Here’s the tricky part: Fat intake. I know a lot of pro cheerleaders want to get rid of fat in their diet to prevent those flabby arms and muffin tops.

The fact is that you need fat for the absorption of important vitamins A, D, E, and K. Moreover, fat is essential for the production of essential fatty acids such as omega-3 and omega-6. These fatty acids keep your skin and hair healthy as well as protect you from certain diseases.

The secret is in choosing the right kind of fat. Pick foods rich in unsaturated fat. This fat helps lower your cholesterol.

Sources of unsaturated fat:

Fish
Olive oil
Nuts
Pistachios
Avocados

Avoid/limit these sources of bad fat:

Margarine
French fries
Deep-fried foods
Cookies and other pastries
Butter

Specific Diets I Recommend

You may have tried one or more diets that promise to get you a body of an NFL cheerleader. Is the best diet for a pro cheerleader body vegetarian? South Beach?

Remember that every pro cheerleader body is unique and has a different response to a particular type of diet. The best way to know which diet works for you is to try different ways of eating. Most importantly, choose the diet that supports your weight-maintenance goals at the same time gives you ample energy.

Here are 3 of my favorite diets which I highly recommend for you:

1.The Paleo Diet

Also known as the caveman diet or stone-age diet, the Paleo diet is based on the belief that our stomachs and digestive system developed around the time of Paleolithic man, and never evolved beyond that despite the changes in how we feed our bodies.

The rule of this diet is to eat like we used to since the days of cavemen.

Benefits of the Paleo diet:

Healthy weight loss
More muscle and less fat
Improved digestion
Less allergies

Foods to eat:

Eggs
Vegetables
Nuts
Olive oil
Fish and seafood

2. The South Beach Diet

Created in 2003, the South Beach diet is a popular diet that promotes a well-balanced intake of good carbohydrates, lean protein, and healthy fats. This diet aims to limit or eliminate unhealthy fats that let you gain weight and increase your risk for having certain types of cancer.

A lot of pro cheerleaders have found success in the South Beach diet.

Benefits of the South Beach diet:

Prevents Diabetes
Steady weight loss
Lowered risk of heart diseases
Prevents food cravings that lead to mindless eating

Foods to eat:

Lean meats
Avocado salad
Yogurt
Soy
Olive oil
Whole grains

3.The Crazy Sexy Diet

Kris Carr survived cancer and is now an outspoken advocate for cleaner living. Her diet plan cuts out processed and toxin-rich foods to live a cleaner life. The best part is—the diet is not only good for your overall health, but also helps you achieve a slim and sexy figure.

The Crazy Sexy diet is a plant-based diet regimen that promotes the intake of whole and raw foods.

Benefits of the Crazy Sexy diet:

Clear skin
Improved sleep
Healthy, pain-free joints
Less colds and allergies
Less stress
Cleansed, sexier body

Foods to eat:

Sweet potatoes
Granola
Broccoli
Spinach
Beets
Quinoa
Herbs

Start Small And Eat Right

I know this nutritional guide for pro cheerleaders can be overwhelming. Start with small changes. Over time, the effects of these baby steps you take build up. You’ll see the bigger change soon.

Remember to always EAT RIGHT. Have a good relationship with food. As a rule, choose foods that bring you real nourishment for your pro cheerleading goals - not foods that offer a temporary fix and load your body with excess fat you don’t need.

Over to you...

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