Nutrition Tips and Reminders

29 Sep, 2014
  1. Drink at least ½ your body weight in ounces of water each day. This may need to increase during hot humid conditions. Drink caffeinated and carbonated beverages sparingly. No energy drinks!
  2. Make sure that you drink at least 18 ounces of fluids first thing in the morning when you wake up.
  3. When using the restroom, check your urine to see if it’s clear. This generally indicates good hydration.
  4. Never skip breakfast and always take a multi vitamin at this time.
  5. In order to gain or maintain adequate muscle mass it is important to eat 5-6 times per day. Each meal needs to be approximately 500-1000 calories based upon your goals. Try to feed every 2-3 hours.
  6. Every meal should include a complete protein to control insulin. Complex carbohydrates are important after exercise and with breakfast.
  7. Complex carbs should not be combined with fat. This produces a synergy that may cause you to gain excess fat.
  8. Choose alternatives to trans fats and processed food. For example, use mustard instead of mayo or skim milk instead of whole milk. Choose good fats like Omega 3, fish oil or flaxseed oil.
  9. Raw fruits and vegetables should be included with your meals as much as possible. These provide important antioxidants for your immune system and help you recover.
  10. Other than breakfast, 30 minutes after you workout is the most important time to eat. Absorption rate is high and a window of opportunity to recover more quickly is open to feed and nourish your body when it really needs it.
  11. Limit fried foods, whole milk, butter milk, beef, cream cheeses, salad dressings, potato chips, French fries, ice cream, pizza, donuts and battered or breaded foods.
  12. Eat starchy complex carbohydrates 2-3 days out from a big competition. This helps your glycogen stores build so that you will be prepared for competition.
  13. Consume light low fat meals on game day. Stay away from high fat foods. Fats will slow your body’s ability to absorb water. It may also slow you down and make you feel sluggish.
  14. Sweets are empty calories and need to be avoided. These types of foods generally lead to unwanted fat gain.
  15. Make sure that you sleep 8-10 hours per day. This helps in growth and regeneration.
  16. A glycogen replacement drink such as Gatorade or Powerade is a great choice after competitions.
  17. You need to ingest about 1 gram of lean protein per pound of body weight per day. A meal replacement can help this cause.
  18. Be disciplined. Sweets and “gad foods” are only allowed one day a week for a reward.
  19. Find a partner to help hold you accountable.
  20. Hard work, dedication and desire are always your #1 supplement. There are no shortcuts!