Setting up your diet for success on the field, in the gym or in your sport requires planning. While there are many, many variables, the first step is generally to determine protein needs. These are based on body weight. Athletes need between 1.2 and 1.7 g of protein per kilogram of body weight (or 0.5-0.8 g protein per pound of body weight).

Distribute the protein evenly over 4-5 meals per day (protein is very satiating and also helps athletes who want to optimize their muscle development and repair).

Hydrate with water but also replenish glycogen stores with low fat chocolate milk that’s not sweetened with high fructose corn syrup. Depleted muscle glycogen is associated with fatigue.

When you’re trying to perform at your best, make sure the foundation of your meal plan is healthy, or what I call “favorable carbs” at each meal.

Jackie Keller, Founding Director, Board Certified Professional Coach, Executive Chef, NutriFit LLC