Sports Nutrition A guide to peak performance
  • Balancing class, training, sleep &
    a social life can be challenging.

    Don't let your nutrition get in the way.

    Click the right arrow & hover over the images to learn the basics of proper sports nutrition.

  • Step 1: Wake Up

    CHERISH YOUR MORNINGS & DEVELOP A ROUTINE

    • Rise & Shine!

      The first 10 minutes after you
      wake up are the most
      influential time on your
      subconscious mind!

      Start every day with healthy
      habits and focus on what's
      important in your life.

  • Step 2: Diet

    FUEL FOR PERFORMANCE

    • Purposeful Plate

      3 Step Meal:
      Whole Grains,
      Fruits & Veggies,
      Lean Protein

      Keep pace with your energy
      meeds by eating every
      2-4 hours

    • Pre-Workout
      Snack

      Peanut Butter
      & Jelly Sandwhich

      Pro Tip: Use whole wheat bread
      to sustain you throughout
      your workout!

  • Step 3: Hydrate

    DEHYDRATION IS AN ATHLETE'S WORST ENEMY

    • Bottle it Up

      Use refillable water bottles
      to measure daily water intake.

      Drink on a schedule, not on thirst.

      Pro Tip: Drink half your
      weight in fluid ounzes!

  • Step 4: Recover

    MAXIMIZE YOUR BODY'S REPAIR

    • The Golden 30

      Enhance energy replenishment
      & muscle building by eating
      a post-workout snack within
      30 minutes of physical activity.

      Pro Tip: Chocolate milk
      is a great grab & go.

  • Step 5: Sleep

    POOR SLEEP, POOR PERFORMANCE

    • Hit the Sheets

      The National Sleep Foundation
      recommends 7 to 9 hours of sleep
      each night for 18 to 25 year olds

      Pro Tip: Avoid stimulants like
      coffee and external lights
      immediately before bed.

  • Quiz

  • Works Cited

    NUTRITION PLAYBOOK

    • By

      Kelsee Gomes
      MS,RD,CSSD,LDN,CLT

      Rachel Stratton
      MS,RD,CSSD,LDN

    Written by sports nutritionists at
    The University of North Carolina at Chapel Hill

    Additional Sources: Morning Routine