As we continue to better minds and bodies throughout camp we need to fuel them properly. A car cannot run without gas and our bodies cannot run without the proper nutrients. With a few simple guidelines we can easily keep our bodies running at their full potential throughout the rest of double sessions and throughout the rest of the season.

 

Eat at least 3 meals a day, especially breakfast.

• -During camp it is tough to feel hungry in the morning but the body has to intake some sort of nutrients in order to produce any positive energy. Breakfast is the most IMPORTANT meal of the day. If you are not hungry as soon as you wake up, bring something for the car ride to practice.

• Throughout the rest of the day the body needs to be refueled with at least lunch and dinner.

 

Hydrate, hydrate, hydrate.

• The body releases large amounts of fluids throughout the day due to the excessive heat and exercise. We need to completely replenish these fluids through the ingestion of water, Gatorade, and juice. Stay away from carbonated beverages and caffeine. These two elements will only hurt your performance. During the lunch break and when practice is complete you need to be consuming at least a gallon of fluid a day outside of practice.

• Eat the proper foods.

• -Stay away from greasy, fried, and fattening foods. Think healthy when eating. The diet should consist of a lot of protein and carbohydrates. The main foods in the diet should be lots and lots of fruits and vegetables, chicken breasts, tuna, steak, cold cuts, pasta, eggs, bagels, oatmeal, yogurt, nuts, wheat bread, and so forth. Foods that are easily digestible should be consumed for breakfast and lunch so that the body is easily refueled and not breaking down nutrients while exercising.

• Take a Multivitamin

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Mock diet for camp:

• Breakfast – 3 egg whites, 2 slices of wheat toast, 1 banana, and 12 oz orange juice.

• Lunch – Turkey sandwich on wheat bread, an apple, a granola bar, 16 oz Gatorade.

• Dinner – Large chicken breast, broccoli, baked potato, and either water or a fruit juice.

 

Please feel free to ask any questions regarding either diet or exercise.

- Coach Caruso