1. Calories do count.
Expend more energy than you take in consistently and you will get leaner while performing better. If you need to gain weight, then eat more than you expend. Remember, fat-free mass that does not enhance performance is worthless. We must maintain relative body strength compared to body mass! Yes, I said don’t put on muscle unless it helps your sports performance!
2. Make protein top priority.
Protein is essential to increasing muscle and it increases the thermic effect of food. Gaining muscle and getting leaner will help most perform optimally while also decreasing the potential of injury.
3. Meal Prep!
“Be prepared” is the Boy Scout motto and it needs to be our athletes motto as well. I want to see my athletes eat real food, but we know life in the fast lane isn’t always conducive to that. Stash good, clean snacks in your school backpack, have nutrition bars strategically hidden, keep protein shakes at hand. FOOD is the ultimate performance enhancer, so choose whole healthy foods.
4. Carbs are not evil!
Eating the right carbs at the right time will add recovery and enhance performance. Sugary cereal and pop tarts are not on the list. Natural foods such as sweet potatoes, beans, brown rice, unsprouted bread, and the like will keep your energy levels up for hard workouts.
5. Fat is essential.
Fish oil, avocado and olive oil are all great choices for fat sources. Watch out for hydrogenated or partially hydrogenated oils. They are unhealthy and will decrease your performance.
6. Water, water, water!
Good old “High-quality H2O” is essential to performance. Water is directly linked to muscle metabolism, fat metabolism and performance. Being slightly dehydrated will slow all three of these processes down!
7. Strength Train!
Stronger athletes are less likely to get injured, put more force into the ground, and flat out perform better because they are CONFIDENT.
8. Move like an athlete.
Sprint, change direction, jump. We are the PARISI SPEED SCHOOL and that is what we are all about.
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