How to keep your body strong and healthy during sports

BY: Jescie Holmes and Stefani Mccollum
​Pridetime Reporters

Track
Basic Nutritional Guidelines for Track and Field Athletes

• Eat small meals every two to three hours
• Meals should include protein and complex carbohydrates
• Stay hydrated with at least eight ounces of water per hour, depending on climate conditions (you may need more if it's hot out)
• Eat post-workout meal within 30 minutes ​
• Never skip meals
• ​​​Pre-workout meal: 16 ounces of milk, beans and/or lean meats on whole grain bread, fruits and nuts
• Pre-workout snack: Eight ounces of water, low-fat granola bar and fruit
• During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour
• Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates
• Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta, rice or bread
• Evening snack: Fruit, cheese slices or chocolate milk​​

Savannah Brom ('19) says, "Before meets I eat pasta sometimes with chicken.  I try to eat carbs the night before a meet."

---

Hockey
Strength and conditioning exercises for hockey athletes

• Box Jumps: 
• Single leg squat
• Side planks
• Sliding leg curl
• Ab wheel rollout
• Single leg squat
• Bike sprints

Meals for Hockey Athletes​​

• BREAKFAST IDEAS: Drink at least one 6-ounce glass of your favorite juice Drink at least one 8-ounce glass of water ​
• Bagel, English muffin, or whole-wheat toast spread with peanut butter and topped with a sliced banana, or jam Bowl of cold or hot cereal with low-fat milk, topped with fresh fruit English muffin, or whole-wheat toast spread with jam French toast, pancakes, or waffles topped with low-fat yogurt, applesauce, syrup, or jam

​
Anna Bean ('18) says, "I run a lot to maintain good cardio so I'm not gassed on the ice."

---

Basketball
Before practice routines

• Split stance spine rotations: Improves the spine rotation
• Split stance side lean: Improves the spine rotation
• Wall lat stretch: Stretches the back muscles
• Ball squat stretch: Stretches hip flexors
• Hamstring Rocker: Stretches hamstring

After practice "cool down" routines

• ​​Jog to and from one area to another
• Bring your knee to you chest (Alternate)
• Open the gate
• Close the gate
• Walk to and from one place to another

The purpose of this is to slow your heart rate down after practing full speed.
​
Caleigh Porter ('21), says, "The after practice cool down routines make my body feel more relaxed."  

---

Wrestling
Proper Nutrition meal plans for wrestlers

• Whole grain pasta and cereals(avoid bread)
• 2% cheese sticks
• Skim Milk(Borland has a great skim milk)
• Low-calorie yogurt
• Walnuts and almonds(not a lot because they are high in calories)
• Chicken breast, lean turkey meat, and a high-quality whey protein
• Fruits – Apples, bananas, pears, oranges, etc … Fruit provides the necessary vitamins, fiber, and a lot of water.
• Greek Yogurt
• Baked Potato

​Jonathan Davila ('19), says, "A lot of people who don't do wrestling think we do many harmful things like not eating to lose weight, but thats not true.  We are just persuaded to eat better things like fruit and drink lots of water.  We're putting good fuel in our bodies instead of bad things."