Proper nutrition and hydration are of the upmost preventative concern for all involved. The following are guidelines to follow for strength and conditioning:
-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)
-Drink plenty of water!
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
7-10 fl. oz every 10-20 minutes; can vary with sweat rate of individual
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.
-Aim for 8 hours of sleep each night.
-Turn off any electronic devices at least 1 hour prior to bedtime
Laura Garcia, M.S., LAT, ATC
Head Athletic Trainer
San Benito High School