Ladies some of you have spoken to me about nutrition.  In the past I have seen some of the athletes eat burgers, drink sodas, and eat other kinds of unhealthy foods before competition.  I do not know how you do it and you feel great!?  Well from here on out when you are with the Coaches no more.  It is not about losing weight because none of you need to.  It is about what is going to make you feel better and reach your max performance level as an athlete.

While you are on your own time the decisions you make are yours.  I would encourage you to follow these guidelines because I promise you it will make you feel so much better and you will have more energy to burn.

I am not asking you to eliminate every single thing from your eating habits, because we are all human and we have our cravings.  That is the last thing you want to do is eliminate bad foods completely especially if you feel like you cannot live without them.  If you are one of those individuals just consume in a portion manner.  Don’t get large fries if you have to have them get small and etc..

I would however encourage you to get away from your poor eating habits and I know everyone knows by now what is good for them and what isn’t.  Especially sodas this is something that if you drink daily you need to really cut back because it is only cutting your performance back.

Protein is a must: it helps you rebuild and repair muscle that you break down during exercise.  There is a certain amount of protein intake you need daily and you need to consume protein after intense activity.

A way to calculate protein for example:

Take your weight /2.2= weight in kg

Weight in kg times it by 1.5= grams of protein needed daily

There are a lot of foods that contain protein (read the labels) for example chicken, fish, eggs, milk, peanut butter, turkey

Carbs= Energy: Great sources fruits, veggies, and whole grains

You must also make sure you are drinking plenty of water daily especially during activity!!

It is also important that you are all take some sort of multi vitamin

Eating before, during, and after competing plays a huge role:

You should be eating at least something before workouts/games:  Great snacks fruit, bagels, yogurt, bread with peanut butter, or light meat and low fat cheese.

Things that should be avoided before games and that will be avoided before game while with Coaches:

Doughnuts, fries, potatoe chips, candy, and greasy foods in general

It is unhealthy to skip meals you need to eat 5- 6 small meals daily:  Breakfast, snack, lunch, snack, dinner for example. 

There are ways that you need to portion your food- Use the palm of your hand for a size portion for your sides and for your meat picture a deck of cards for your meat portion.

PLEASE KEEP IN MIND THAT YOUR PERFORMANCE DOES NOT LIE ON WHAT YOU ATE THE DAY OF OR BEFORE THE GAME IT IS WHAT YOU HAVE BEEN EATING FOR THE WEEK OR A COUPLE OF DAYS BEFORE!!

I hope this is what some of you were looking for if not please let me know if you want more information on eating better I will help you with whatever you are looking for!!!