Nutrition and Health

Nutrition

• Drink 0.5-1.0 gallons of water daily for hydration and prevent muscle cramps.

• Avoid sugar, candy, and junk food including potato chips and pretzels. 

• Avoid soda and fountain drinks.

• Eat from the five food groups (protein, vegetables, fruit, grains, and dairy).

• Eat a small snack 60 minutes prior to practices or competitions such as fig newtons. 

• Drink protein drinks during periods of weight lifting and immediately after practices.

Health

• Get 9-10 hours of sleep each night (note: avoid the use of cell phones and video games one hour before bed since it affects sleep).

• Avoid alcohol, smoking, vaping, and drugs. 

• Avoid energy drinks (per VHSL rules).