Nutrition

A performance oriented diet can help you maximize your potential. Increasing consumption of certain types of food and decreasing other types can help your performance.

General Concepts

· A performance diet doesn’t let you load up on sweets but that doesn’t mean you can’t enjoy them. Instead of the whole pint of ice cream have one scoop and add nuts.

· Fruits are good but they contain a lot of sugar so be aware of your intake throughout the day. Most sugars and fat are immediately stored and not burned. However, the sugar in fruit is used if you’re working out within the hour.

· Before working out or going to practice get 50 grams of carbs 1 to 2 hours ahead of time.

· After working out you need to eat at least 10 grams of protein and 20 grams of carbs about 30 to 45 minutes after the workout, including after practice. This is because you need the protein to restore the muscle fibers you strained while training.

· In general, you need good fat (fish oils, nuts, egg yolk or essential fatty acid supplements such as EFA or flaxseed oil) to maintain health & energy.

· Keep all meals to less than 1 to 2 grams of saturated fat as listed on the nutrition label.

· If you are a morning riser and you like to do an hour or less of cardio in the morning you do not to eat before working out. This is because you will burn your stored fat from the day before and use it as energy throughout your cardio workout.

· Do at least 20 consecutive minutes of cardio during a workout to realize any benefit for your heart and your body.

· Lifting weights 2 to 3 times a week is a great way to burn fat and replace it with muscle. No access to weights? Then load up on push-ups and step-ups onto a box or stairs.

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Nutrition

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