General Dietary Suggestions for Athletes

�       Eat a big breakfast every morning

�       Eat protein at every meal

�       If you are looking to gain weight make every plate of food 1/3 protein, 1/3 vegetable, and 1/3 starchy carbohydrate (bread, rice, potato)

�       If you are looking to lose weight, eat your early meals as above and eat your afternoon and evening meals � protein and � vegetables

�       Keep meals at 700 calories or less to minimize fat storage

�       Eat at least 5 and up to 8 meals a day

�       Eat a small protein snack before bed

�       Drink at least 8 glasses of water per day

�       Eat fish as often as possible

�       Avoid excessively fatty meats

�       Get 100g of protein every day

�       Minimize alcohol consumption

�       Avoid sodas and other high sugar products

�       Supplements are not necessary: if you aren�t ingesting proper amounts of protein and vegetables don�t waste your money

�       The post workout meal is the most important of the day.  Shoot for 20-30 grams of protein and at least double that amount of carbs.  Ideally consume it in liquid form for quick digestion and within 15 mins. of the workout. Follow it up an hour or so later with a real meal.