Karen Woods has pulled together these leaflets that you can look at and print off. They are full of information that will most definitely help you become better athletes. Unfortunately there is no quick fix, so things will need to be sacrificed, and a more disciplined approach to nutrition needs to be taken. Along with quality, hard training and recovery, good nutrition will certainly be that part of the jigsaw that will lead to improved performance.
These leaflets are also of value to parents so please take the time to read them through. Karen is more than happy to discuss any issues or questions that you have on this topic.