June 23, 2010

1. Eat smaller meals more often. This means eating 5-6 times per day. By doing so, you will be supplying your body with a constant source of energy, which will prevent muscle breakdown and fight fatigue throughout the whole day.

2. Plan your meals ahead of time. Preparing what you are going to eat the night before will keep you from skipping meals and going for long amounts of time without eating. Carry snacks with you to class/practice, like peanut butter & jelly sandwiches, granola bars, fruit, and nuts. Plan what times you are going to eat so they fit your schedule.

Example Meal Timing(for afternoon workout):

• 7:00 AM Breakfast: Focus on protein, carbohydrates, fruit, and WATER! Example: Oatmeal (made with skim milk) topped with walnuts and blueberries.
• 10:00 AM Snack: Focus on protein, carbohydrates, healthy fat, veggies, and fluids Example: Whole-grain crackers with peanut butter + baby carrots
• 1:00 PM Lunch: Focus on protein, carbohydrates, veggies, some good fats, and fluids Example: Turkey & Swiss sandwich with lettuce & tomatoes + banana
• 3:00 PM Pre-Workout: Focus on easily digestible carbs and small amount of protein Example: 3 Graham crackers + apple
• 5:00 PM Post-Workout: High-quality recovery drink/snack within 30 minutes after workout Example: Gatorade Nutrition Shake or low-fat chocolate milk
• 6:30 PM Dinner: Focus on protein, carbohydrates, healthy fats, veggies, and fluids. Example: Grilled chicken breast + baked potato + mixed veggies + glass of skim milk
• 9:00 PM Night time Snack: Focus on protein, carbohydrates, healthy fat Example: Low-fat yogurt + almonds

3. Always eat breakfast. Skipping breakfast can cause the body to breakdown muscle stores for energy, and over time will start negatively affecting your performance. Always eat within 1 hour of waking up. If you workout early in the morning, have something small before your workout (like a piece of fruit and a granola bar), then eat your breakfast right after. Your breakfast should be one of your biggest meals and always include a good source of carbohydrate, protein, and fat. Example: a bowl of cereal with milk, a small glass of orange juice, and a slice of whole-grain toast with peanut butter.

5. Stay hydrated, all day, every day. Just a 1% decrease in body weight due to sweating can start affecting athletic performance. You need to drink 8-10 (12 oz.) glasses of fluid, preferably water every day (not including workouts).

Hydration Goals:

• To calculate your individual range of water needs:
  (body weight x 0.5 oz.) to (body weight x 1.0 oz.)
• Example: if you weigh 160 pounds, you need 80-160 oz. of water daily.
• Drink 16 oz. of water right when you wake up.
• Before Practice (30-60 minutes): 20 oz. of water or Gatorade
• During Practice: 6-12 oz. every 15-20 minutes
• After Practice: At least 24 oz. of fluid

6. Eat lots of colorful fruits & vegetables. Fruits and vegetables provide your body with vitamins and minerals essential to peak performance. Additionally, fruits and vegetables contain antioxidants that counteract the damaging effects of exercise and help you recover faster. Eat at least 7 servings per day.

7. Eat a wide variety of foods every day. Eating different foods throughout the day will make sure you are getting all of the nutrients you need for optimal athletic performance. Change up your protein choices between meats, poultry, fish, dairy, nuts, and beans. Vary the types of fruits and vegetables you eat. Trying new foods will help you expand your food choices and keep healthy eating exciting.

Use the following table (PDF) to guide your food choices. Eat foods from the “Good” category often (4-7 times per week); enjoy foods from the “Fair” category occasionally (2-4 times per week); and limit foods in the “Poor” category.