Nutrition Tips

• Eat a snack about half an hour before practice and have another fifteen minutes after practice.
• Drink plenty of water
• Get lots of calcium from broccoli, milk, and cheese.
• Get protein to build muscle from beef, chicken, soy, nuts, beans, and protein bars.
• Get carbohydrates from fruits, vegetables. Also, pasta, whole grains, and bread are high in carbs.
• Again, drink plenty of water!

• Make sure you eat well all the time; especially before a meet.
• Eat a full meal the night before you compete.
• Be sure that it is rich in carbohydrates (pasta, pizza, and fruit).
• Drink plenty of fluids during a meet (water, diluted juice, fruit shake, V-8).

Most importantly: Eat a wide variety of foods and eat foods you enjoy. Taking a vitamin and drinking plenty of water will help your body get rid of anything you don't need! Remember, you must nourish your body if you want it to perform for you and get stronger. Muscle can not grow by itself.
It needs your help!