Nutrition, Hydration and Health:


One of the most common questions parents and athletes ask is about nutrition and hydration. Being a champion CHANT athlete means more than just showing up to practices and games. It means taking care of the little things like nutrition, hydration, and health in general. You will never outrun an unhealthy lifestyle. Let’s look at a few simple ways to enjoy good health:
● When in doubt, choose the least processed option with the smallest ingredient list.
● Carbs, protein and fats are all necessary for runners. Focus on healthy sources of these such as fruits, vegetables (sorry but French fries are not a vegetable), meat, dairy, nuts, peanut butter, oatmeal and low sugar granola bars and cereals.
● Water-(see article below to determine how much water an athlete should drink). Replace beverages with water. Occasionally it will be necessary to add electrolytes. There are several brands of electrolyte tablets you can easily add to your water bottle. Energy drinks, sodas and high sugar coffee drinks do not support an athletic lifestyle.
● Eating Out - Do it less, enough said.
● Get More Sleep- Outside of practices and training, sleep is the most important tool in a runner’s toolbox for success. Sleep is how our bodies recover and rebuild, making us stronger for the next day’s activity. Make good sleep a priority.

Below is a short list of foods that are good sources of nutrients for athletes as well as suggestions for what to eat before practices and meets:

All fresh and frozen fruits & vegetables
Meats like chicken, beef and fish
Unsalted nuts Eggs Whole grain or sourdough breads
Dried fruit without added sugar
Cliff Bars or low sugar granola bars (processed food but easy to carry in your bag)
Oatmeal Low sugar cereals
Pasta Natural nut butters
Homemade trail mix Rice Milk

The Night Before a Game:
● Eat a meal higher in carbs such as pasta, rice, lean proteins, fruits or cooked vegetables
● Moderate to little fiber
● Lower fat
● Plenty of fluids


Game Day/Practice:
• PLEASE DO NOT DRINK/EAT ANY DAIRY PRODUCTS PRIOR TO GAME OR PRACTICE! THIS INCLUDES YOGURT.
● Try to eat something light 2-4 hours before your game. Start now experimenting in practice to figure out what pre-meet meal works best for you. Try to keep it low in fat and protein.
● Examples: Peanut butter & jelly toast, banana, granola bars, small bagel, small bowl of oatmeal

Post Game
● What you eat after a game or practice affects your recovery for the next game or practice.
● Try to get in some carbs and protein within 30-60 minutes after a meet or practice.
● Examples: Chocolate milk, granola bars, Greek yogurt with fruit, peanut butter with fruit, eggs and toast



HOW MUCH WATER YOUTH ATHLETES SHOULD DRINK BEFORE, DURING, AND AFTER EXERCISE
A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day). This amount should then be adjusted for the day’s activity level and outside temperature.
On high-activity days, the timing of hydration becomes an extra important factor. As general rules of thumb, the following guidelines can be helpful:
• Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising.
• During Exercise: Every 15-20 minutes, drink at least 4-6 ounces of fluid during vigorous exercise. For less vigorous exercise, decrease the amount slightly.
• After Exercise: Drink 16-24 ounces of water for every pound lost during physical activity. Consuming rehydrating beverages (like fruit smoothies) and eating watery foods (such as fruits and vegetables) along with salty ones can help replace lost fluids and electrolytes.
A simpler way for most athletes (or anyone) to drink enough water is to remember the Rule of8: eight times throughout the day, drink a big glass of water (eight total).