Eat To Compete - Part 3

In our last edition of "Eat To Compete" talked about what foods we should be eating in order to perform at an 'optimal ' level.

In today's edition we will learn the proper ammounts of foods

Here You go;

"Eat to Compete" Part 3

What are the Proper amounts of foods to consume, and when should I eat them?

Now that we know what to eat, we need establish how much to consume, and at what times. As stated in our last installment, you need to consume enough calories to support the demands of your sport, training, and/or daily activities. I know what you’re thinking… “now I have to figure out how many calories I need, then measure and count calories all day, just so I can play better.” Maybe… if that’s something you could tolerate and do on a daily basis. However, I know It’s not practical.

So here are some basic guidelines in regards to meal quantity and meal timing.

Guidelines to eating for 'optimal' performance:

1.) Eat breakfast every morning and then every two to four hours after.

2.)At every meal consume nutrient – dense carbohydrate, a protein, and a fat.

3.)Include a fruit or vegetable at every meal.

4.)The portion size of each of your food categories should be equal in size.

5.) Be sure to eat a protein at every meal

6.) Drink ½ your bodyweight in ounces of water a day minimum (even more on high intensity/activity days)

7.) Abide by the 90%/10% rule.

There you have it - 7 simple guidlines to ensure that you are getting the proper nutrtion for competing at a high level day in and day out.Part 4 of our "Eat to Compete" Sports nutrtion series we will discuss the always controversial topic of Supplements...What about them? Are they neccessary? Are they safe? We'll cover it all. In the mean time you are now equipped with the knmowledge of what to eat, how much of it to eat, and when to eat it.

NOW START putting it to ACTION.

JZ