1. Including a high-quality FUEL source with each meal provides you with the energy to perform at your best. The best sources are whole grain bread, bagels and pasta, brown rice, quinoa, oatmeal & granola.
2. Adding a high-quality PROTEIN source to each meal & snack helps maintain a strong, lean body. The best sources are chicken, turkey, fish, eggs, lean red meat, beans, lentils, Greek yogurt & other low-fat dairy or milk alternatives.
3. Eating HEALTHY FATS helps reduce inflammation and muscle soreness, while also providing protection for your joints & brain. The best sources are fish, olive oil, almonds, walnuts, pumpkin seeds, sunflower seeds, avocado, flax seed, chia seed & fish oil supplements.
4. FRUITS & VEGETABLES are essential for optimal performances. Include a serving with every meal & snack. Choose a variety of colors to get the maximum intake of the performance-enhancing nutrients.
5. Get your motor running first thing in the morning with a high-quality BREAKFAST. A great breakfast includes a fuel source, protein source and fruit or vegetable. An easy meal to prepare would a small bowl of Greek yogurt with some fresh berries and granola.
6. SNACKING on high-quality foods throughout the day will ensure that your body gets all the nutrients it requires to perform at a highest level on a consistent basis. Include mid-morning, mid-afternoon and evening snacks, such as fruits & vegetables, trail mix, Greek yogurt & cheese strings, and homemade granola bars.7. Drinking water throughout the day is the best way to stay HYDRATED and maintain a high-level of performance. Drink water with every meal & snack, and sip on water throughout practices & competitions.
8. Set yourself up for success by eating a well-balanced meal 2 – 4 hours before practice or a competition, and a high-quality snack 1 hour before starting. Drink plenty of water to stay hydrated.
9. Drinking water during practice or competition will keep you performing at a high level. If the activity goes longer than an hour, include a fuel source to keep you energized, such as fruit, a granola bar or a sports drink.
10. Start the recovery process immediately after finishing practice or a competition by having a high-quality snack within 30 minutes. Eating a well-balanced meal 1 – 2 hours later ensures you give your body the nutrients to re-build, re-fuel and re-hydrate.
11. Great performances are built on a foundation of good nutrition. Make sure to develop a good, healthy eating routine before considering any supplementation. If supplementation is required, please discuss with a sports nutrition expert, such as a Registered Dietitian.
12. Making changes to your diet can be difficult. Instead of trying to overhaul your entire diet, make 1 or 2 small changes at a time. Meal planning is a great way to incorporate these changes in your eating habits.
1. A strong pillar or core is crucial for maximizing performance as well as prevention of injury. To achieve a strong pillar, include isometric exercises like front and lateral pillar bridges into your workout.
2. Movement Preparation is an active series of warm-up exercises that efficiently increases the core temperature, activates the nervous system, lengthens, strengthens, stabilizes, and balances muscles; and prepares you for more challenging movements in your training session.