Athletic Performance Nutrition

Eat enough calories

Bodyweight x 16 = Number of calories you need to eat per day to maintain weight
Body x 16+ 500 = Number of calories you need to eat per day to gain weight
Bodyweight x 16-500= Number of calories needed to lose weight

Eat Enough Protein
Take in a minimum of 1gram of protein per pound of bodyweight

Eat complex carbohydrates
Brown rice
Sweet potatoes
Oatmeal
Whole - wheat pasta
Etc.

Eat healthy fats
Fish oil caps
Avacados
Any type of nut

eating healthy fats will:
Increase testosterone
Help burn body fat
Help build muscle

Eat 6 meals a day
Gives you sustained energy throughout the day
Helps prevent muscle break down
When you do not eat for a long time, your body breaks down muscle tissue to get the energy it needs to operate

Drink water
1 gallon a day
2% decrease in hydration = 10% decrease in performance

Take a multivitamin

Limit the amount of junk food
Sodas
Candy
Fast food

Eat breakfast
Most important meal of the day
By the time you wake up in the morning, your body is already beginning to breakdown muscle for nutrients

Use a protein powder
Easy way to get protein in the diet
Easy to use
Can be bought at Wal-Mart, Costco, etc.

Balance your meals
Protein, carbs, healthy fats every meal.

Eat fruits and vegetables
Provide fiber, water, vitamins, and are a good source of carbohydrates
Eat a high protein snack before bed
Helps prevent muscle breakdown