NUTRITION

• Athletes NEED to eat breakfast! Fuel for the day.
• Oatmeal, Cereal, Fruit, Waffles, Yogurt, Bagel
• Milk, Juice, Water (WE CANNOT STRESS ENOUGH THE IMPORTANCE OF DRIKING WATER BEFORE, DURING, AND AFTER PRACTICE)
• If you don't have time in the morning, get up earlier, set out the night before, or eat on bus if allowed.
• During passing periods stop by the water fountain or take a water bottle with you for the day. Especially, when it gets hot out!!! Don't let dehydration sneak up on you.
• Snacks - Granola bar, trail mix, string cheese, crackers, cereal, etc
• Heat Illness (Click on the link for KSHSAA Heat Illness & Hydration Information)

RACE DAY

• Lunch - Have little to no fat.
• About an hour before race - Granola bar or banana - something light on stomach.
• After race - Gatorade or Water and a well-balanced dinner.
• Chocolate milk is a great recovery drink after a tough workout as well.
• Limit caffeine. NO ENERGY DRINKS!!!