�Maintains energy level throughout the day
Regular eating keeps metabolism high
Less tendency to over eat next meal
Try to eat protein and carbohydrates every meal or snack.
Eat a variety of foods from each food group every day.
Eat high fiber foods (whole grains, vegetables, fruit, and legumes).
Make lower fat choices (cook with little or no oil, choose leaner meats and dairy)
Take a multi-vitamin daily.
Eat 5+ servings of fruits and vegetables daily;
Eat fruit for snacks
Eat vegetables during lunch and dinner
Drink more water. �(12 cups (3L) a day plus extra for during and after exercise.)
Take healthy food to school/work with you.
Less likely to eat junk food.
BMR: Female: 150lbs� = 1530cal.��� (175lbs =1638cal) (200lbs = 1745cal)
Male: 200lbs = 2104cal.��� (225lbs = 2262cal)� (250lbs = 2419cal)
Activity: 60 min light work (175 = 286cal) (225 = 367cal)
60 min weights� (175 = 500cal) (225 = 600cal)
60 min calisthenics (175 = 364cal) (225 = 468cal)
60 min walking (5km/h) (175 = 355cal) (225 = 456cal)
Minimum Energy needed 175lb female = 1638 + (500+) = 2200cal.
Minimum energy needed 225lb male = 2262 + (700+) = 3000cal.
Any less than this will have a negative impact on your throwing performance.