1: Keep it Natural
Strive for 7-9 fruits and vegetables …more veggies
than fruit.
2: Let Form Follow Function
Maintaining your ideal weight is important for all
around health, whether you’re a couch potato or an
Athlete!
Adjust your caloric intake to your performance!
3: Balance your Energy Source
Don’t overemphasize one macronutrient!
4: Gorge on Free Radical Fighters
Your antioxidant defenses won’t work to their full
potential unless you maintain a diet that is rich in
Antioxidants!
5: Eat Frequently
Eating six meals per day is a dietary pattern that is
proven to assist athletes in getting leaner!
6: Train on a Full Tank!!!
Never train on an empty stomach…
It impares performance and burns muscle!
7: Hydrate
Failure to fully rehydrate between workouts will
Compromise your recovery and performance!
Water also delivers oxygen to every cell in your
Body
8: Eat for Recovery!
Nutrition is required to help rebuild and refuel your
Muscles.
9: Avoid Common Deficiencies
Deficiencies have negative consequences on
Performance and health in general!
B Vitamines… Reduced athletic performance
Calcium …increased susceptibility to bone strains and
Stress fractures
Iron…. Fatigue, anemia
Omega 3 …. May compromise recovery

10: reward yourself!
Stick to the plan, keep your weight of, get a treat 🙂
For more Nutrition Information go to
www.freddiesnutrition.com

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