Nutritional Guide to a health Athletic

A Player’s Nutrition

Proper Nutrition is crucial during the critical growing stages of our youth. It is important to maintain proper nutrition and take extra precautions during practices and tournaments to avoid the pit falls of dehydration and low energy levels.

Early dehydration symptoms are head aches, loss of concentration, and moodiness. You can still be sweating if you are on the average of dehydration. It takes days to recover from being dehydrated. It's not a quick fix with a glass of water. Take good care of yourself by drinking fluids before, during and after workouts.

Below is a few suggestions to help avoid dehydration and maintain healthy energy levels during competition and workouts.

Mix protein and carbs!

Fruit Yogurt, all bran cereal with milk, and bagels with peanut butter help to optimize muscle repair and growth.

Drink Fluids to avoid dehydration

Fruit juices, smoothies, and milk shakes offer more nutritional and health value for growing players than sport drinks.

Sweating out your sodium

Eating salty foods is an appropriate part of recovering from a sweaty workout for most healthy athletes. Pretzels, crackers, and soup are a good resource to replenish lost sodium.

Time Crunch Nutritional Recovery Snack

Cranberry Juice and peanut butter cups

Good for a healthy Start and your Heart

Cantaloupe: ¼ piece of melon supplies almost as much
vitamin A and C as recommended in an entire day.
Oranges are great tasting and rich in vitamin C,
  folic acid, and fiber.
  Beans: Hot or cold, are low in fat, cheap and rich in protein,
  iron, folic acid, and fiber.
Watermelon: is messy but loaded with vitamin C and carotenoids
Sweet potatoes: Gets the best vegetable award! Filled with vitamin C,
potassium, and fiber.