Develop
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healthy habits now!
Make healthy choices for good results everyday
Variety, moderation and consistency are key
Eat breakfast!!!!
Be sure to fuel yourself for the activity or training
session to come
• A student-athlete may need to eat every 2-3
hours
• Consider a snack 1-2 hours before fitness
training
• Protein consumed immediately post-workout is
recommended for gaining lean muscle mass
Do you know what a balanced meal looks like?
• What are the 3 macronutrients? (i.e. Protein,
Carbohydrates, Fats).
• Are you consuming enough protein throughout
the day? Especially, important if you are looking to
manage weight (loss or gain) and increase muscular
strength.
• Carbohydrates – good or bad – e.g. Learning why
and how to avoid foods with added sugars (say no
to sugary sodas drinks!).
• Learn the difference between good fats vs. bad fats
(is fried chicken the healthiest choice on the menu?)
• Be aware of portion sizes; buffets are tempting – it is
very easy to overeat. What strategies can assist you
to manage this situation?
Consume adequate energy for your activity level
• Consuming sufficient calories on a daily basis is very
important and differs slightly for everyone.
• Increasing lean muscle mass requires sufficient
energy intake!
• Nutrition periodization – vary the intake according
to your activity level.
• Insufficient energy intake down-regulates
metabolism and can have negative health
consequences. Therefore, DON’T skip meals.
Stay hydrated!
• This is essential for performance in the heat and
humidity of Florida.
• Becoming severely dehydrated can be life
threatening.
• Start the training session/tournament in a hydrated
state.
• Learn if there is a place for sports drinks or not.
Do you use supplements?
• Firstly, we do NOT recommended supplements for
anyone under 18 years of age.
• Sports foods/supplements are however commonly
used and do include protein powders and vitamins.
• Do your research about any products prior to
purchase – ask us to investigate and review.
• Beware, this is not a highly-regulated market.
There is a risk of side effects and/or doping, plus
supplements are often not necessary and potentially
even a waste of money.
SUGAR-COATING
SPORTS DRINKS
Developing good nutritional habits will
be the result of an evolution in learning,
being self-disciplined, organized and
personally taking responsibility for a
better outcome. We encourage you to
approach proper nutrition with an open
and inquiring mind. Prepare for success!