- "Come back to earth
Try to choose the least processed forms of food—fruits, vegetables, whole grains, and high-fiber carbohydrates. - Eat a rainbow often
Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit. - Choose lean protein—the fewer legs the better
Include a lean protein source with each meal and snack. Choose protein that has fewer legs more often! For example, fish and vegetables sources=0 legs, chicken and turkey=2 legs, and beef and pork=four legs. - Pick fats that give you something back
Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds. - Eat breakfast every day!
Start your day out right. - Remember three for three
Aim for all three nutrients (whole carbs, lean protein, and healthy fat) every 3 hours.
Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day! - Stay hydrated
Dehydration means decreased performance (0.5–1.0 fluid ounces [fl oz]×body weight=fl oz of water/day). Start drinking fluids early and often! - Do not waste your workout
Have a preworkout snack or shooter (15 grams carbohydrate). During the workout or game, make sure to have water and a sports drink, such as Gatorade®. After the workout or game (within 10–30 minutes), have a carbohydrate/protein recovery snack, such as 16–24 fl oz of low-fat chocolate milk. - Supplement wisely
Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil into your daily routine. Create a smart plan that supports your fueling plan and health. Before you take any supplement, check with your doctor! - Sleep
The body recovers and repairs best when at rest! Aim for 8 hours of sleep.
Each meal and snack is an opportunity to fuel your body optimally. Choose foods that are best for you 80% of the time and incorporate some of those foods that are maybe not the best, but may maybe your favorite, 20% of the time!"
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