Health

In order to reach your fullest potential, you need to abide by the guidelines below. Failure to do so will result in poor performance, injury, and/or doctor bills.

Sleep

· You need to sleep at least 9 hours every night.

Nutrition

· You need to drink .5 ounces per pound of body weight every day. Your urine should be light yellow.

· You need to eat breakfast, lunch, and dinner every day.

o 25% to 50% of each meal should be whole grains (wheat, rice, corn, oats), whole grain products (pastas, breads, crackers, tortillas), potatoes, beans, lentils, quinoa, and/or yogurt.

o 25% to 50% of each meal should be fruits (apple, banana, berries, grapes, kiwi, cherries, mango, orange, pineapple, watermelon) and/or vegetables (asparagus, bell peppers, brussels sprouts, broccoli, carrots, celery, mushrooms, spinach, tomato, zucchini).

o 25% of each meal should be proteins (chicken, turkey, beef, fish, pork, eggs, beans, tofu, yogurt, cheese).

o You need to drink 8 ounces of milk at each meal.

o You need to eat a variety of different foods each day.

o You need to limit eating sugary foods and fatty foods.

· You need to eat the following for each pound of body weight every day:

o 20 calories

o 3 to 4 grams of carbohydrates

o .5 to 1 grams of proteins

o .5 grams of fats (nuts, seeds, salmon, tuna, oils, avocados, eggs)

· You need to take a multivitamin to ensure that your body obtains the following every day:

o 15 mg of iron for girls and 11 mg for boys. It is found in chicken, turkey, beef, fish, pork, fortified cereals, beans, lentils, nuts, and spinach. It needs vitamin C to be absorbed.

o 1300 mg of calcium. It is found in milk, yogurt, cheese, tofu, fortified juices, almonds, and leafy green vegetables). It needs vitamin D to be absorbed.

o 600 IU of Vitamin D. It is found in milk, fortified cereal, salmon, tuna, and mushrooms. It can also be made by the body with 30 minutes of sun exposure.

· You need to do the following for workouts and races:

o 2 hours before, drink 16 ounces of water and eat a snack (fruit, bagel, granola bar).

o 1 hour before, drink 8 ounces of sports drink or water.

o Within 30 minutes after, drink 16 ounces of water and eat a snack (PB & J sandwich, yogurt, protein bar). Other options include drinking 16 ounces of chocolate milk or a recovery drink.