As athletes, you must fuel yourself for performance with a proper mix of carbohyrates, proteins, fats and micronutrients. Every meal should include three essential components:
1. A source of quality protein
2. A source of fiber
3. A complex carbohydrate.
To ensure that you have enough energy, it is important to front load your food intake. Too-often, student-athletes skip meals and consume more low processed nutrient-density foods (ie. fast food, junk food, etc) to get them through the day, then have one large meal at the end of the night when they are extemely hungry.
Front load you food intake by starting with a healthy breakfast and then eatingmeals and snacks throughout the day, so the energy and nutrients you comsume all day long can be used to improve training and recovery.
Many athletes' biggest food-related mistake is eating too small a breakfast or skipping it entirely. Even if they eat a full lunch, those who skip breakfast will consistantly underperfrom in the afternoon training sessions and are likely to overeat at night.
Quick Breakfast Ideas
- Oatmeal with your choice of peanut butter, raisins, chopped nuts, brown sugar, and/or honey mixed in
- Yogurt parfait: fruit, granola, and yogurt
- Whole fresh fruit
- Granola with added nuts and raisins
- Peanut butter and jelly sandwich on wheat bread
- Fruit smoothie made with yogurt, whole fruit, juice, and soy or whey protein powder
- Apple, string cheese and hard boiled egg
- Egg white omelet with vegetables and lowfat cheese, wrap in whole wheat tortilla
What can your urine color tell you about your hydration? At what point are you dehdyrated? How do keep from dehydrating?
.jpg)
