Nutrition Tips for Athletes

Creating an effective nutrition plan can be overwhelming. You’re bombarded with so much information about what you should and shouldn’t do. It’s tough to figure out where to even start.

To make matters worse, the information seems to change daily. For example, carbs were once thought of as the enemy, but now they are  viewed as an essential nutrient that cannot and should not be ignored.

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If you don’t have a plan in place, detailed and backed up by extensive research, the best thing you can do is focus on the basics. There are ways to optimize your nutrition, but you need to start with a solid foundation.

Follow these easy tips to improve your fitness:

  • 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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