Hydration & Nutrition Support
Explore more on the foundations of nutrition and discover tips on hydration.
Proper Hydration
Kim Schwabenbauer, Sports Dietitian and consultant to the Build Your Base program, demonstrates proper hydration and gives tips for athletes to maintain that hydration!
Hydration Basics
How much fluid you should drink during physical activity is determined by several key factors. An appropriate rate of fluid intake depends on how much you sweat, which is primarily driven by how hard you are working and environmental conditions, temperature and humidity. It also depends on how long you exercise.
Heat Illness
One of the biggest challenges facing numerous young athletes is attempting to train or perform safely and effectively in the heat. Check out these recommendations to optimize your plan for training/competing in the heat.
Am I Hydrated?
Proper hydration is a key component for effective athletic performance. A simple way to determine your hydration status is to look at the color of ones urine. Download the chart below to learn more.
Nutriton Support
Carbohydrates, Protein, Fats, and Caffeine are important in your diet, especially with athletes! Check out these nutritional pieces and the role and affect each have on the body.
Importance of Carbohydrates
Consider your muscles your “gas tank” and carbohydrate their “fuel”. It is important to begin any workout properly fueled. Your body needs both carbohydrate and fat for energy during low/moderate-intensity activities. Learn more on why carbohydrates are important and how to incorporate them into your diet before/during/after exercise.
Importance of Protein
While carbohydrate and fat are the body’s major sources of fuel for endurance activities, protein plays a vital role in building and repairing muscle tissue. Learn why protein is important and its role in building and repairing muscle and how much athletes need.
Importance of Dietary Fat
Despite its bad reputation, fat is an essential nutrient. Fat is important for body insulation, internal organ protection, nerve transmission, hormone production, and metabolizing fat-soluble vitamins (A, D, E, and K). Additionally, fat is the main source of energy at rest and during low-intensity exercise. Learn more on the importance of fats and learn the difference between healthy fats vs. less health fats.
Caffeine
Does caffeine give you a competitive edge?
Nutritional Supplements
Are Nutritional supplements worth the price? Discover different supplements, and who, when, and why you would need or use them. Also learn what the concerns of different supplements are.
Weight Loss and Performance
Discover optimal weight loss, how it will impact performance and some smart choices you can make!
Weight Gain and Performance
Discover optimal weight gain, how it will impact performance, and healthy ways to add some extra calories!
