Nutrition Tips for Athletes

By 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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