Fuel Like An Athlete

How Much Water Should I Drink In A Day?

• A good place to start is to divide your body weight in half and drink at least an ounce of water per pound throughout the day.
• This amount should then be adjusted for the day’s activity level and outside temperature.
• Water regulates your body temperature, lubricates your joints, as well as transports nutrients to give your body energy and keep you healthy.
• If you're not properly hydrated, your body will not perform at its highest level and can additionally lead to muscle cramps.

120 lbs → 60oz of water

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This would be 4 x 16.9oz water bottles.

Why Should I Eat Before Practice?

• Food gives your body the fuel it needs to exercise safely and efficiently.
• Eating before practice helps maintain optimal levels of blood sugar for your exercising muscles.
• If you don’t eat, you might feel nauseous, dizzy, or light-headed during physical activity.

What Should I Eat Before Practice?

• Your ideal pre-run meal should be consumed around two hours before practice begins.
• Larger meals may need 3-4 hours before running to prevent stomach discomfort.
• A light snack, like a granola bar, can be eaten 30 minutes before practice.

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Afternoon Practice - Lunch Ideas

• Turkey & cheese on whole-wheat bread
• Chicken w/brown rice & veggies
• Stirfry w/protein & veggies over rice or noodles
• Pasta w/lean meat sauce, garden salad, and whole grain roll
• Veggie and chicken quesadilla w/tortilla chips and guacamole
• Peanut butter and banana sandwich
• Veggie burger on whole grain bun

Afternoon Practice - Lunch Ideas

Snacks Ideas:

• Pretzels and hummus
• Banana w/peanut butter
• Cheese stick and carrots
• Tortilla chips and guacamole
• Plain yogurt w/ granola/fresh fruit/nuts
• Whole wheat crackers and string cheese
• Granola bar- Chewy, Kashi, Nutrigrain

What Should I Eat Before Practice?

Morning Practice - Breakfast Ideas

• Multigrain bread topped w/eggs
• Toast with 1/4 avocado or 1-2 tbsp of nut butter
• Waffles, pancakes, whole wheat toast, or bagel with peanut butter/fruits/nuts
• Oatmeal w/berries
• Whole grain cereal or granola with low-fat or skim milk
• Banana w/peanut butter
• Granola bar- Chewy, Kashi, Nutrigrain

• Your ideal pre-run meal should be consumed around two hours before practice begins.
• Larger meals may need 3-4 hours before running to prevent stomach discomfort.
• A light snack, like a granola bar, can be eaten 30 minutes before practice.

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Take some time at the beginning of the season to try different things and see which foods agree with your stomach. The solution should never be to skip meals before practice.

Why Is Iron Important For My Diet?

• Iron is an essential mineral that plays a critical role in transporting oxygen around the body. The body needs iron to help it carry out energy production, growth, development, and the synthesis of hormones. Iron also helps to keep the immune system healthy.
• About 65% of iron in the body is in the hemoglobin, which is a protein in the red blood cells that is responsible for transporting oxygen to the cells. Smaller amounts of iron are present in myoglobin, which is a protein found in muscle tissue that supplies oxygen to the muscles and provides energy during physical activity.
• Low iron can result in fatigue, dizziness, and weakness.

Which Foods Contain Iron?

Iron Rich Foods

• lean red meat & liver
• chicken
• seafood, including oysters
• lentils and beans
• tofu
• fortified breakfast cereals
• dried fruits, such as prunes, figs, and apricots
• nuts & seeds
• eggs
• soya
• molasses

Iron Rich Foods

Dark-green leafy vegetables are an excellent source of iron, including:

• spinach
• kale
• seaweed
• watercress
• broccoli
• asparagus
• parsley
• swiss chard

How Can I Increase My Iron Absorption?

Vitamin C + Iron

• To increase iron absorption, include foods that are high in vitamin C, or ascorbic acid, in the same meal as iron-rich foods.

Foods high in vitamin C include:

• citrus fruits, tomatoes and tomato juice, potatoes, red and green peppers, kiwi, broccoli, strawberries, brussels sprouts, and cantaloupe.

Vitamin C + Iron

Pairing Ideas

• a salad w/ peppers and tomatoes w/ steak or lentils
• a glass of orange juice w/ a fortified breakfast cereal
• legume or iron fortified pasta w/ marinara sauce
• broccoli and tahini dip
• fortified bread & nut butter w/ oranges
• roasted chickpeas and lemon juice
• sweet potato and black bean tacos

Bonus: Cooking with iron cookware can add iron to your diet.