Nutrition Guidelines

Proper nutrition and hydration are of the upmost preventative concern for all involved.  The following are guidelines to follow for strength and conditioning:

Proper nutrition:
-Eat 3 full meals throughout the day
-Snacks should consist of: granola bars, fruit, veggies, protein bars
-Consume carbohydrates 2 hours pre-exercise
    If exercise will be intense consume, carbohydrates 30 minutes before practice
    This can be done in the form of a sports drink (Gatorade, Powerade)
    AVOID soft-beverages (Coke, Pepsi, any sugary drinks)

Hydration
-Drink plenty of water!
-Pre-practice:
    17-20 fl. oz of water/sports drink 2-3 hours before exercise
    7-10 fl. oz of water/sports drink 10-20 minutes before exercise
-During exercise:
    7-10 fl. oz every 10-20 minutes; can vary with sweat rate of individual
-Post exercise:
    Correct any fluid loss accumulated during exercise.
    Ideally within 2 hours
Good rule of thumb: At least half the athlete's body weight in oz. of water each day.

Sleep:
-Aim for 8 hours of sleep each night.
-Turn off any electronic devices at least 1 hour prior to bedtime

http://www.nata.org/sites/default/files/fluidreplacementsforathletes.pdf

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Laura Garcia, M.S., LAT, ATC
Head Athletic Trainer
San Benito High School
956-361-6593