10 Strategies to Optimize Performance Through Basic Nutrition

When it comes to eating for optimal performance, there’s nothing fancy about it.  In fact, here are 10 rules to follow.

1.    Always eat breakfast.

2.    Eat the freshest ingredients available – that means avoiding packaged items.

3.    When possible, use local, organic ingredients.

4.    Focus on food quality, not just quantity.

5.    Eat calories, don’t drink them – avoid soft drinks, energy drinks, and sweetened fruit juices or teas and instead drink water and unsweetened tea.

6.    Focus on fiber, not carbs – aim for at least 3 grams of fiber per serving of carbohydrate based foods.

7.    Include a lean protein with each meal.

8.    Enjoy healthy fats, but reduce your intake of saturated and trans fats.

9.    Include snacks regularly throughout the day – raw nuts, fruits, vegetables, cottage cheese, cheese sticks, or yogurt are all fantastic.

10.    Avoid letting your body “run” on empty – instead, make sure you always plan ahead and prepare foods to keep you well fueled throughout the day.

Many people overcomplicate nutrition.  Following these very simple principles can literally make or break your performance during practice and on game day.