Helpful Nutrition Tips:

Stay hydrated before, during, and after workouts.

Staying hydrated is important for both health and performance. By the time you are thirsty, you are already dehydrated. The body sometimes confuses signals of thirst with hunger! Try to drink 0.5 oz to 1.0 oz of water for every pound that you weigh. Before a workout, try to drink 16 oz in the two hours before you train. During your workout, try to take 4-6 gulps of water every 15 minutes. After you train, drink 16 oz of water for every pound that you lost during training. This will ensure that you are properly hydrated!

Breakfast -- Every Day

Eat breakfast every day -- period. Otherwise, your body will tap into your lean-muscle stores for energy. Breakfast also increases metabolism, fuels the brain, and provides energy. Substituting caffeine for breakfast just gives you an artificial energy and metabolism boost, which does nothing to stop the eating away of your lean-muscle stores. If you skip breakfast you are not doing yourself a favor. When you wake up in the morning, you wake up in a fasted state. If you do not eat, your body will continue to break down your fuel stores (glycogen) and muscle (not fat) for energy. Your metabolic rate will also be running in a lower gear. You will eat more of your calories toward the end of the day and continue to get hungrier as the day goes on. Start your day off right with breakfast and continue to eat mini-meals every 2.5-3 hours after that.

Balancing Protein and Carbs

For lunch and dinner, try to get a combination of protein and carbs, preferably with plenty of fiber in both. The different foods will balance each other to produce maximum energy, build lean mass, and regulate your blood sugar levels. When you look at your plate, you should see a lean protein source, some brightly colored carbs that are rich in fiber, and some good fat, either from olive oil or fish

Carbs Are Fuel

Carbs are our fuel, though the amount of carbs we eat must be proportional to our activity level. The higher the activity level, the more carbs you should consume. Since most people tend to be more active in the morning and afternoon, eat the majority of your carbs earlier in the day.

 Poor Eating Habits

If you don’t eat often, the most readily available substance for the body to consume is muscle. It keeps the stored fat in reserve as long as necessary and the lean muscle is the first to go. Think of your body as Mr. and Ms. Pac-Man, constantly looking for fuel. If it can’t find any, it will get irritable, chomping on that lean muscle. And lean muscle produces power, stabilizes joints, promotes movement, and is critical for optimal performance on the field and in life.

Eating healthy affects you performance each and everyday.  For more information on proper nutrition you can visit the following website?:

www.hscoaches.org/athlete_performance.php