RIDGEWOOD​CREW
Optimal Fitness Nutrition
MORE INFO!!
Here I attached more information on further sports nutrition information
GAINING WEIGHT/MUSCLE MASS
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There is a difference between gaining muscle and gaining fat! Lets make that clear! We want to gain muscle mass! There is a balance between energy in and energy out, if you consume more than you burn you gain weight (usually fat) and if you consume less than you burn (lose weight). We want to eat the amount we burn with meals that are energy dense: high in complex carbs, protein, and healthy fats (unsaturated). Weight training is critical, make sure you are refueling after lifting practices! High calorie snacks. Great info on gaining muscle at: http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/build-muscle-no-steak-required
IRON DEFICENCY
This is a large issue with female athletes. Due to monthly iron loss, and diets low in iron, a large amount of female athletes are iron deficent. If you are feeling extrememly tired, weak at training, inable to improve, try to add more iron sources to you diet (with Vitamin C to aid in absorption). Possibly seek medical attention because this is a serious health problem that may harm health. Do not take a supplement without speaking to a doctor! Overloading the body with iron also has harmful side effects!
LOSING WEIGHT
If you are looking to lose weight, please contact me and we can talk personally :) Eating well, drinking a lot of water and sleep (7-8 hr a night) are the key to weight maintenace and loss. Sleep is cummulative, you can't sleep only on the weekends (Sundays...) we need to set a goal to sleep each night. Each week the goal is 56 hours for young athletes! Light snack ideas.
