Important Nutrients:

PROTEIN: the building block of muscle tissue. Without adequate protein the body will feed off of its own muscle. Protein is also necessary for the repair of damaged tissue, which occurs during training. Protein should make up 15-20% of your daily diet.

COMPLEX CARBOHYDRATES: the fuel for competition. Complex carbs are needed to replace depleted glycogen stores lost during activity. Most sports except ultra endurance sports use carbs as a primary fuel source. Complex carbs should make up 65-70% of your daily intake.

FAT: an essential nutrien that is supplied in adequate amounts with most protein sources. The typical American diet consists of 30 to 40% fat. Athletes should limit their fat intake to 10 to 15% of their total caloric intake.

WATER: the human body is composed of 70% water. Proper hydration levels are necessary to assure optimal levels of athletic performance. 8 glasses per day is not enough for athletes. Drink as much as possible without getting bloated.

VITAMINS & MINERALS: these nutrients are essential for the absorption and utilization of proteins and carbs. They also play a key role in the proper function of the immune system. The daily use of a multi- vitamin and mineral supplement is recommended for all athletes.

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