8 Things to Maximize Practice for your Fall Season Sport

As we enter August, several Fall high school sports are gearing up and beginning heavy practice sessions and workouts. It's important to understand some crucial nutrition elements that will help you reach your maximum potential and prepare for the upcoming season.

The Sports Nutrition Check Off List

1. Be 100% committed to the season

2. Have a fueling strategy

   1. Plan what, when, and how much you are going to consume daily

3. Hydrate for performance

   1. Do your best to weigh the same from the start to the finish of practice (if possible and safe)

   2. Aim for 8-20 oz. of fluid per hour

   3. Consume 100-200 mg of sodium per hour

4. Hydrate for recovery

   1. Drink at least 1/2 of your weight in fluid ounces per day (NOT including during activity)

   2. Drink 24 oz. of fluid for every pound loss during practice

   3. Consume a minimum of 3000 mg of sodium per day

5. Eat enough

   1. Females need an average of 2200-3500 calories per day

   2. Males need an average of 3000-5000 calories per day

6. Fuel clean

   1. Aim for 30g or more of fiber per day

   2. Keep saturated fat below 10% of total calories per day

   3. Keep added sugars to less than 25g per day excluding added sugars from sports drinks during activity and post recovery snacks

   4. Aim for 100% vitamins and minerals through food

   5. Track your nutrition and calories on a cronometer

7. Post recovery

   1. Eat 10-20g of protein and 30-60g of carbohydrates within 30-45 minutes after activity.

   2. Ex: 20 oz. of organic chocolate milk or soy milk

8. Sleep

   1. Aim for 9-11 hours of sleep per night

   2. Naps count but CANNOT interfere with normal bed time rhythm

About the Author

Dawn Weatherwax is a Registered/Licensed Dietitian with a specialty in Sports Nutrition and Founder of Sports Nutrition 2Go. She is also a Board Certified Specialist in Sports Dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an Athletic Trainer with a Certification in Strength and Conditioning from The National Strength and Conditioning Association. Weatherwax brings a comprehensive and unique understanding of the athlete's body, and its nutritional needs, to those interested in achieving specific performance goals and optimal health.

Click here, to visit Dawn's website and to contact.