RIDGEWOOD​CREW

Nutrition to help preformance:

• Choose nutrient rich, clean, high quality foods

• HYDRATE: dehydration decreases performance!

• Eat protein, lean sources

  • 1.8-2 grams per kg of body weight (body weight (lb)/2.2=weight in kg) 

• Choose foods with rich amounts of Omega 3's to reduce inflammation 

  • sources of Omega 3's 

• Foods rich in B-vitamins to enhance carbohydrate metabolism 

  • sources of B-vitamins 

• Eat a variety of fruits and veggies for the antioxidants 

• Have calcium for bone health 

  • ​vitamin D aids in calcium absorption, try to have calcium with a source of vitamin D 

  • avoid iron rich foods when having calcium, iron reduces calcium absorption

• WHOLE GRAINS, more energy, and is a good source of iron and B vitamins 

• SLEEP!!! goal is 8 hours a night, without enough sleep your body will not recover fully

• Eat breakfast everyday! After sleeping your body is low in glucose and without breakfast your body will exhaust other energy sources (from your muscles) 

  • causes weakness and fatigue 

• Eat after a workout 

  • aids in recovery and prepares for the next session 

  • a simple banana will do! 

  • recovery drink is an easy choice

• Eat foods with iron to sustain energy and for your immune health