1.FLUIDS - a major key to successful workouts is staying well hydrated before, during and after your workouts. Long workouts, excessive heat and humidity and fluid losses through sweat can significantly effect your ability to exercise and compete.
Hydration Tips:
Drink one to two glasses of water when you get up in the morning.
Keep a water bottle with you throughout the day.
Drink one to two cups of fluid 30 minutes before exercise.
Drink 1/2-1 cup of fluid for each 15 minutes of exercise.
Replenish lost fluids after workouts (2 1/2 cups for every pound lost).
Water is fine for lower intensity exercise lasting 45 minutes or less.
Sports drinks are a better option for higher intensity exercise
lasting 45 minutes or more.
2.FUEL Yourself Regularly - Eat three to six (or more) meals or snacks each day. EAT BREAKFAST! Eating breakfast helps you fuel up your muscles and get your body ready for a busy active day. Don't forget lunch either. Fueling up early in the day means you'll be ready for your afternoon or evening workout instead of running on fumes. Refuel after your workouts. Try carbohydrate rich foods and fluids for your evening meal like potatoes, vegetables, pastas and fruit/fruit juices. Eating carbohydrates after hard exercise keeps you from feeling chronically fatigued and gets you ready for exercise and activity the next day.
3.CARBOHYDRATES - The goal for active individuals is to eat 55-65% of total calories as carbohydrate. Carbohydrates are the preferred fuel of the muscles. Get a variety of carbohydrates at each meal or snack.