1- Breakfast
Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you’re not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

3- Hydration
Athletes should consume about a Gallon of water every day! However drinking only water can flush the athletes system of necessary sodium, so along with water athletes should also consume sports drinks before and during workouts.


3- Peace
Organize the food on your plate into a peace sign. Break your plate into thirds, placing a protein in one-third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last.

4- Fats
Make sure to eat these “Good Fats” in your diet.
Butter (Not Margarine), Peanut Butter, Nuts, Olive Oil, Poly and Mono Unsaturated Fats.
Eliminate “Bad Fats” in your diet
ANYTHING FRIED!!!!, Trans Fats, Margarine.

5- 30 Minutes Before Workout
Consume either a Protein/ Carbohydrate drink such as a Muscle Milk or a light snack such as
trail mix or Protein Bar.

6- 15 minutes after
Replace sweat losses by drinking 24 ounces of water for every pound lost during practice.
Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.
• Your MUSCLE MILK DRINK with 300 to 400 calories • A few pieces of jerky and a handful of pretzels • A peanut butter sandwich • 2 large handfuls of trail mix.
-A peanut butter and jelly sandwich and a sports drink
-A container of yogurt with granola
-A small bag of trail mix and Gatorade
-A bar such as Balance, Power or Cliff Bar and sports drink *This helps you to recover as well as increase weight.

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