The members of the U. They also have advice for you and your young athletes on eating healthy and monitoring your consumption, especially during periods of decreased activity. No matter the time of the year, the message behind these tips is clear: eat well, eat happy! The U. In fact, athletes will bring the ingredients to make this recipe with them on international trips so they can have a familiar treat despite playing on the road.

This recipe makes balls, which can be stored in the fridge for up to five days. Mix honey and peanut butter until smooth. Water is a good option, although a sports or electrolyte drink may be beneficial if playing for longer than 1 hour.

Environmental conditions and individual sweat losses are the main determinants of fluid needs. A meal or snack should be consumed in the hours prior to the start of a match. Food and fluid choices should be familiar to the individual to avoid unexpected problems e. stomach upset. A simple way to avoid any problems is to ensure that all food consumed in the hours leading into important matches has been trialled in similar conditions or matches.

Some athletes will struggle to eat solid foods close to the start of a match and could try replacing meals with liquid carbohydrates, e. sports drink, juice or flavoured milk , which may help to avoid stomach upset. For an individual with a healthy base diet as described above, carbohydrate loading should not be essential due to the low level of aerobic activity coupled with the down time off court available to eat and drink within a match or between matches in a tournament setting.

Some ideas of carbohydrate-rich meals to eat before a match include depending on the time of day and individual tolerances and likes include:.

For a match lasting less than 1 hour water or electrolyte drinks are appropriate. Longer games may require sports drink as a source of carbohydrate plus fluid. Alternatively, carbohydrate rich, easy to digest snacks such as fruit, cereal bars or sports bars can help to top up muscle glycogen fuel stores.

As in any sport, recovery is vital and is accelerated by consuming a meal or snack containing carbohydrate to replace muscle glycogen stores; protein for muscle repair and fluid to replace sweat losses soon after finishing. Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.

Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport.

Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury.

Well-rounded programs also include Sports Psychology training. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.

Learn best practices from athletes who have achieved success and the experts who have helped them. Get Recruited Today Nutrition Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally.

In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions.

In some situations, athletes gain an edge with prescribed use of safe supplements. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies.

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Now is the time to get your body ready for a full season of passing, setting, hitting and serving aces. Maximize your training with the proper calories, fluids and timing of meals.

Fluids Begin workouts well hydrated. Maintain your fluid levels throughout activity by drinking four to eight ounces every 15 minutes. Afterwards, down 20 to 30 ounces of a sports drink or enough to replace fluid weight lost during exercise.

Meals Aim to eat five to six meals [approximately every three to four hours] throughout the day, beginning with a solid breakfast. Eat a meal two hours before working out; have a light snack an hour before; then immediately after activity, have another.

Consume complex carbohydrates, like whole grains, beans, vegetables and fruits, and complement those with modest amounts of lean proteins such as skinless poultry, fish and lean cuts of beef or pork.

Lighten up on fats. Choose plant-based sources [e. Opt for broiled, baked, grilled or roasted foods, too. Energy demands are highest during these times.

To support gains in muscle, power, strength and explosive speed, make sure you consume sufficient calories and fluids with the following eating guide:.

Breakfast: Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice; 1 hard-boiled or scrambled egg white or a string cheese. Alternative: Omelet [1 whole egg and 2 egg whites] with peppers, onion, spinach, tomato, mozzarella; whole-wheat toast with jam or honey; orange wedges; skim milk or yogurt.

Lunch: Sandwich made with whole grain bread, lean roast beef, slice of reduced-fat cheese, lettuce, tomato and mustard; fresh seasonal fruit; yogurt with 2 tbsp. granola; lemonade. Post-workout recovery snack: Low-fat kefir and homemade cereal mix [Cheerios, almonds, raisins, dried cherries]. Dinner: Grilled marinated pork tenderloin; brown rice pilaf; grilled zucchini; mixed greens with garbanzo beans, cucumber, tomato, onion, carrots and reduced-fat dressing; apple sauce; skim milk.

In fact, too many calories will add unwanted weight, which can bog you down. Direct your eating patterns as such:. Breakfast: Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice.

Alternative: whole grain English muffin with peanut butter; banana or raisins; juice; skim milk. Lunch: Whole-wheat pita stuffed with tuna, onions, cucumber, tomato, fresh spinach, light mayo, dill pickle; fresh fruit; lemonade.

Dinner: Barbequed chicken breast; baked beans; corn on the cob; mixed greens with cucumber, tomato, onion, carrots, broccoli, dried cranberries, reduced-fat dressing; skim milk; sliced peaches.

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No matter the time of the year, the message behind these tips is clear: eat well, eat happy! The U. In fact, athletes will bring the ingredients to make this recipe with them on international trips so they can have a familiar treat despite playing on the road.

This recipe makes balls, which can be stored in the fridge for up to five days. Mix honey and peanut butter until smooth. Stir in oats and chocolate chips. Mix until combined. Roll into bite-size balls and refrigerate for 30 minutes.

It pairs great with chicken or pork and can also be used as a dressing for a spinach and strawberry salad. Concussion research is a rapidly evolving field, and over the past several years, there have been a lot of changes in recommendations regarding concussions and their treatment.

Newer research shows that some prior recommendations, including prolonged periods of rest, were not helpful for recovery.