• Eat 3 to 5 smaller meals each day.
• Do not skip BREAKFAST!
• SLOW DOWN when you eat.                                                                                          
• Stay HYDRATED!
• Set realistic GOALS.
• Keep a FOOD JOURNAL.
• Read NUTRITION LABELS. 
• Watch PORTION SIZES.
• Don’t be overly RESTRICTIVE
• Be a SMART shopper.

Simple Nutrition Tips for Recreational Athletes

Eat Breakfast
It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.

3 - 4 hours before workout
Eat foods high in carbohydrates, such as whole grain pasta, breads, fruits and smoothies. Drink plenty of water.

1 hour before workout
Have a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of water.

During Breaks or time-outs
Drink water during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat, but watch the sugar content!

After Workout
Drink ~ 24 oz (3 cups) of water for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 minutes of ending your workout