1. Eat 4-5 medium size meals every day
2. The two most important meals are:
   1. Breakfast
   2. Post-workout
3. Protein with every meal (usually 15-20 grams)-make sure the ratio of carb/pro is at least 2:1; if this is not done, dehydration is likely and injury will follow
4. Post work-out meal should be within: 30 minutes of the completion of your workout.
5. Lots of water and minimize pop.
6. Carbohydrates should be primarily whole grain foods and minimize simple sugars. Gatorade/powerade type drinks can be good with post workout meal, but are not a necessity.
7. You can get protein in from natural foods and not need the supplement style proteins. The best and purest protein known to man is style the “incredible edible egg”. Other good sources are fish, poultry, and lean red meats. Peanut butter is an adequete source but should not dominate the diet as a protein source.
8. When in doubt; do not just trust the internet, try to find educated people to discuss decisions you may be interested in, with regard to nutrition.
9. No matter what you eat, it is of no relevance without a high level of training intensity!! So the best way to lift more is to lift more!!! The best way to run faster is to run faster!!!

If you or your parents have questions; please do not hesitate in contacting the East Athletic Training room.

P: 815-588-8416
E: jcunnane@lths.org