NUTRITION
Proper nutrition can maximize sport performance and total health. In combination with proper training, nutritious food promotes success. Our bodies need more than 40 nutrients daily. Reach out for a variety of foods for a healthy balance of vitamins and minerals.
Carbohydrate foods are the main fuel source for working muscles. Skipping meals and irregular meal times can increase the chance of too little or too many daily calories or nutrients.
Carbohydrate foods are the main fuel source for working muscles. Skipping meals and irregular meal times can increase the chance of too little or too many daily calories or nutrients.
RECOMMENDED NUTRITION GUIDELINES
Carbohydrates to provide 65%-70% of daily total calories.
Protein to provide 10%-15% of daily calories.
Fat to provide less than 20% of total calories.
WHAT COUNTS AS A SERVING
*Bread, pasta, cereals and rice group:
1 slice bread (whole wheat), 1 tortilla,1/2 cup cooked rice, pasta or cereal,1 hamburger roll, bagel or 1 English muffin, 4 crackers (small), 1 pancake (4-inch), 1 croissant, 1 doughnut or Danish (medium)
*Vegetable group:
1/2 cup chopped raw or cooked vegetables, 1 cup raw leafy vegetables,1/2 potatoes salad, 1/2 scalloped potatoes.
*Dry Beans, Eggs & nuts Group:
count 1/2 cup cooked beans or 1 egg or 2tablespoons peanut butter or 1/2 cup nuts as 1 ounce of meat.
WHAT ARE THE LIMITS OF YOUR ENERGY?
Your energy requirement will depend on the specific details of your training plan, such as: training intensity, volume, time devoted to training and training environment. We could analyze your energy availability and help you create a meal plan with an appropriate nutritional intake to support your energy requirement throughout your training cycle.
Protein to provide 10%-15% of daily calories.
Fat to provide less than 20% of total calories.
WHAT COUNTS AS A SERVING
*Bread, pasta, cereals and rice group:
1 slice bread (whole wheat), 1 tortilla,1/2 cup cooked rice, pasta or cereal,1 hamburger roll, bagel or 1 English muffin, 4 crackers (small), 1 pancake (4-inch), 1 croissant, 1 doughnut or Danish (medium)
*Vegetable group:
1/2 cup chopped raw or cooked vegetables, 1 cup raw leafy vegetables,1/2 potatoes salad, 1/2 scalloped potatoes.
*Dry Beans, Eggs & nuts Group:
count 1/2 cup cooked beans or 1 egg or 2tablespoons peanut butter or 1/2 cup nuts as 1 ounce of meat.
WHAT ARE THE LIMITS OF YOUR ENERGY?
Your energy requirement will depend on the specific details of your training plan, such as: training intensity, volume, time devoted to training and training environment. We could analyze your energy availability and help you create a meal plan with an appropriate nutritional intake to support your energy requirement throughout your training cycle.
HYDRATION
Drink water frequently.
The body needs water and other fluids to stay cool, maintain adequate blood volume, transport nutrients, eliminate body wastes, lubricate joints and maximize muscle strength.
The more active one is the more fluids are needed. Replace every pound of sweat with 2 cups of water.
Limit the use of alcohol.
Caffeine and alcohol can both promote dehydration and impair nerve and muscle function.
The body needs water and other fluids to stay cool, maintain adequate blood volume, transport nutrients, eliminate body wastes, lubricate joints and maximize muscle strength.
The more active one is the more fluids are needed. Replace every pound of sweat with 2 cups of water.
Limit the use of alcohol.
Caffeine and alcohol can both promote dehydration and impair nerve and muscle function.
