San Ramon Dynamos FC

Nutrition

The 10 Nutrition Rules you should try to adhere to

1. AVOID PROCESSED FOODS: Choose the least processed forms of food such as fruits, vegetables, whole grains, and high fiber carbohydrates. For example, replace that slice of white bread with a wholegrain English muffin.

2. AS MANY COLORS AS YOU CAN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit. 

3. LEAN PROTEIN: Include a LEAN protein source with each meal turkey, chicken, or pork tenderloin

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil. 

5. EAT BREAKFAST PROMPTLY EVERY DAY: Eating within 30 minutes of waking up,kick starts your metabolism. This will improve your energy levels for the day.

6. SMALL MEALS MORE OFTEN: Eat smaller portions more often. Don't allow your sugar levels to go all over the place. You should be eating 4-6 meals per day. Aim for all three macronutrients (carbs, protein, and fat) every three to four hours. 

7. STAY HYDRATED: Dehydration will cause havoc with your system. Drink at least three liters of water every day. Skip sugary sports drinks and opt for nutrient-rich fruits, vegetables, dairy, and whole grains to replace minerals lost during strenuous sweat sessions

8. RECOVERY IS IMPORTANT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training. 

9. SUPPLEMENT WISELY: Be very careful about using supplements. You should be able to get everything you need from your diet. A large portion of the supplement industry is unregulated. If you feel you are not getting what you need from your diet I would suggest discussing with a doctor or registered dietician

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body heals when sleeping.

Remember, with a fairly solid diet and a good exercise regime you will be able to sneak a treat once in a while without ill effects.

Recovery Meals