Caloric Intake and Measurements

Athletes should consume 2,000 + more calories each day. An average person (who is not an athlete) should be consuming 2,000 calories per day. Although, athletes are needed to consume more than the average person since they burn it off while doing their training. These calories should come from CHO or complex carbohydrates, which does not include fats, alcohol, and simple sugars. Complex carbohydrates are breads, pastas, rices, and whole grain cereals; an athlete should eat 6-11 servings per day from this food group. Athletes need to take high intakes of complex carbohydrates because their muscles require more fuel. To be exact, 60% or more of the athletes calorie intake should be from CHO (non-athletes should not copy this method of eating). For body weight, athletes should be consuming 3-5 grams of complex carbohydrates per pound of body weight each day.

When you are on an athlete's diet, that does not mean you have to completely take it out of your diet, it just means you must control your amount of intake. Fat is necessary for proper mental function, hormonal cycle, hair production, and finger + nail production (these are just a few). The fats you are consuming should not be saturate and should be from vegetable sorces; meats contain a high amount of saturated fat. Saturated fat has been linked to cardio-vascular disease. Avoid fats from red meats (choose lean cuts of meat), fried food, and most fast food. Fast food (McDonalds®, Taco Bell®, etc.) is cheap largely due to the fact that it is high in fat. High fat foods are cheap to buy and the cost is passed along to the consumer, both in terms of dollars and the cost to your health. If you do eat meat, try to choose leaner cuts. Although not all fats are bad, some good fats are in olive oil, vegetable oil, and fish.

Food Measurements/Portions:
Serving sizes also differ from food “portions.” The following list is a basic indicator of food serving sizes in accordance with proper dietary recommendations.
Your fist or cupped hand = 1 Cup
A half-cup of cooked cereal, rice, or pasta is one serving. For raw leafy greens, such as lettuce, a serving is a cup. A cup of cooked or hopped raw vegetables or fruit equals 1 serving.
Your Thumb = 1 ounce of cheese
One thumb-size chunk of cheese equals approximately one ounce.
Your Thumb Tip = 1 teaspoon
A small portion of peanut butter, butter, mayonnaise, or swipe of brownie batter is high in fat calories. If the amount eaten matches the size of the last joint of the thumb, it equals one teaspoon. Three thumb sizes equals a tablespoon. The tip of your index finger is approximately half a teaspoon.
A handful = 1 or 2 ounces of snack foods
One handful equals 1 ounce of nuts or small candies. For chips and pretzels, 2 handfuls equal 1 ounce.
Your Palm = 3 ounces of meat
One serving of meat is only 2 to 3 ounces. Two 3 ounce low-fat servings of meat, fish, shellfish, or poultry or a single 6 ounce daily serving are recommended.
A tennis ball = 1 serving of fruit

Meal Choices Before Game:
•Eat a large meal 4 to 6 hours prior to competition;
•Eat a smaller meal 2 to 3 hours prior to;
•Snack 1/2 to 1 hour prior to;
•Snack with in 1/2 hour post performance;
•Snack again 1 1/2 to 2 hours after performance, and
•Consume adequate fluids before, during and after performance.

http://www.athleticadvisor.com/Weight_Room/athletic_nutrition.htm