Los Alamitos High School Track and Field
HOME OF THE GRIFFINS
Los Alamitos High School Track & Field Boosters | 3409 Cerritos Ave, Los Alamitos, CA 90720 | 501(c)(3) | Federal Tax ID #42-1641880
Los Alamitos Griffins don't just run ...... THEY FLY
TOP 12 NUTRITION RULES FOR ATHLETES
RULE 1: Eat a large breakfast that contains carbohydrates AND protein every day!
RULE 2: Eat a minimum of 4 meals a day, 5-6 would be best and eat every 2-3 hrs.
RULE 3: Carry a water bottle with you and drink even when you are not thirsty.
RULE 4: Try to sleep 6-8 hours a night; your body repairs/recovers when at rest.
RULE 5: Take a daily multiple vitamin/mineral supplement cleared by your parents.
RULE 6: Eat protein, carbohydrates, good fat, and vegetables with every meal.
RULE 7: Eat more vegetables, at least 5 servings per day. More = Better
RULE 8: Eat a complete meal (Rule 6) 15-45 minutes after practice, conditioning, or weights, eat a small meal 30-60 minutes before training.
RULE 9: Limit yourself to one of the following per week: fast food, fried foods, pizza, cheeseburgers, sweet snacks. Fried food is 95% unhealthy and 5% healthy. Not the day before a meet!
RULE 10: Do not drink cola, iced tea or any other drinks that contain: caffeine, carbonation or high sugar content. Example: Pepsi, grape drink, iced tea, lemonade, energy drinks.
RULE 11: Last meal (small) of the day should be 1.5 - 2 hours before you go to bed, mostly protein.
RULE 12: To gain weight eat more and more often, to lose fat eat the same amount of calories but eat more often.your paragraph here.