Eat right and HYDRATE!

DAILY NUTRITION

• 96 OZ. OF WATER
• EAT 4-6 MEALS (EVERY FOUR HOURS)
• TIME RELEASE MULTI-vitamin W/ BREAKFAST (CAN GET AT GNC)
• 25-30 GRAMS OF FIBER (BEANS,WHOLE GRAINS,FRUIT,VEGETABLES)
• 1500-2300 MG OF SODIUM
• HALF YOUR BODY WEIGHT IN GRAMS OF PROTIEN
• CARBS HEAVIER DURING BREAKFAST AND LUNCH (ENERGY)
• PROTEIN HEAVIER DURING DINNER (MUSCLE RECOVERY)
• LIMIT SODA, CHIPS, FAST FOOD, ETC TO NO MORE THAN TWICE A WEEK.
• CARBOHYDRATES: FRUIT, VEGETABLES, BAKED SWEET POTATO, BROWN RICE, WHOLE WHEAT PASTA.                                             
• PROTEIN: BEANS, BAKED FISH, BAKED CHICKEN, STEAK, PEANUT BUTTER, EGGS, SOY PRODUCTS

Any supplement needs to be approved via some type of meeting (phone / e mail / in person, etc.) including PARENTS, COACH KOCH, and THE ATHLETE. Supplements will not be allowed on school premises.

Don't forget Breakfast!

Heat Awareness Guidelines will be covered at The Howell Fall Kick-off (formerly Meet the Coaches) August 10th at 6:00 p.m. in large gym!