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Nutrition Tips for AthletesBy Patrick Beith * Do not skip meals * Eat 4-5 meals a day * Eat breakfast everyday * Eat most of your vegetables and fruit in raw form * Try and eat all the colors in the crayon box (fruits & vegetables) * Sufficient protein should be present in all meals (especially breakfast) to prevent extreme insulin fluctuations due to rapid digestion of carbohydrates * Highly processed foods (such as sugars, oils, and flour) should be avoided in excess. They are not recognized by the body and make them difficult to process. * Design your diet so that you receive a complete mix of all the nutrients everyday to promote recovery and restoration and to enhance your immune system function. * Post workout nutrition can drastically reduce the time needed to recover. * The body is much more efficient in restoring carbohydrates 15 minutes after a strenuous workout. Carbohydrates are the primary fuel during exercise – needs to be restored by the body. * Post workout drink: 1 gram of protein for every 3 grams of carbohydrate. (.3gm of protein/lb. of lean body weight) * Drink approximately 64 oz. (8 glasses) of water daily. Bring a water bottle with you everywhere (especially practice). -----------------------------------------------------------------------------
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