Nutrition Tips For Healing FASTER and STRONGER
Eating the right foods will help you heal faster and help you maintain your weight!
Eat more Fruits and Veggies
Most of your vitamins and minerals come from fruits and veggies
□ Eat 3 fruits every day (bananas, oranges, apples)
□ Eat large serving of veggies (broccoli, carrots, greens) at least 1x per day
Increase Calcium
Calcium helps your bones heal and helps muscles contract
□ Drink milk (or eat yogurt) 3 times each day (if you absolutely cannot drink milk because of intolerance try taking lactase enzyme pills from the drug store. If this does not work you MUST take a calcium supplement- 500mg 2x/day)
□ Eat Salmon 2-3 times per week (in addition to fresh you can buy it in a can like tuna)
Stay away from Fried Food
Performing at your best requires you to eat less of the fatty foods. If you must eat fast food choose:
□ Grilled Chicken Sandwiches
□ Sub Sandwiches with lots of veggies (no mayo)
□ Hamburgers without cheese or creamy sauces
Eat Breakfast Every Day- don’t skip meals
Breakfast increases your metabolism and helps you stay LEAN and STRONG while you are healing
□ Eat Oatmeal with fruit and nuts and milk
□ Try Toast with Peanut Butter and Glass of milk + Fruit
□ Scramble eggs and eat with toast and fruit
Performing at your best requires dedication to nutrition for your sport.
EAT TO WIN! If you don’t know how…ask!
