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Performance vs. Wellness Nutrition | Common Questions/Concerns/MisconceptionsSports Nutrition  | Snack List 

 

Answer the questions truthfully and count the number of questions that you answer, "YES" to.

1. Do you eat breakfast 7 days a week?

2. Do you eat foods from at least 3 different food groups at breakfast?

3. Do you eat 3 balanced meals at approximately the same time each day?

4. Do you eat a nutritious mid-morning and mid-afternoon snack?

5. Do you eat at least 3 pieces of fresh fruit each day?

6. Do you eat at least 5 servings of fresh vegetables each day?

7. Do you choose high fiber breads and cereals?

8. Do you eat a large serving of lean or low-fat protein at each meal?

9. Do you eat adequately to maintain your bodyweight (unless on a fat loss/muscle gain program)?

10. Do you eat a pre-exercise snack within 1 hour of beginning exercise?

11. Do you eat a post-exercise snack within 30 minutes of completing exercise?

12. Do you eat a balanced meal within 2 hours of completing exercise?

13. Do you drink half of your bodyweight in ounces of water each day (plus 16oz/hour of exercise)?

14. Do you sleep at least 7-8 hours each night?

15. Do you go to bed at the same time each night and get up at approximately the same time in the morning?

16. Do you take a multivitamin rich in the antioxidant (vitamin C & E) in the morning and evening?

SCORE:_______

Rating Scale
13-16: Healthy and performing like a Champion
9-12: Losing some performing energy
1-11: Need to see a Nutritional Advisor

 

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Schedules

April 25
4:00 PM
La Salle
Shirley Povich Field
April 25
3:00 PM
Loyola Maryland
Cooper Field
April 26
9:00 AM
Butler
Cayce, S.C.
April 26
All Day
Penn Relays
Philadelphia, Pa.
April 26
TBA
First Round
Cayce, S.C.
April 26
All Day
Penn Relays
Philadelphia, Pa.
April 27
7:30 PM
Creighton
Omaha, Neb.
April 27
4:00 PM
Butler
Cayce, S.C.
April 27
TBA
Quarterfinals
Cayce, S.C.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 28
7:30 PM
Creighton
Omaha, Neb.
April 28
1:00 PM
Creighton
Omaha, Neb.

Live Stats
Watch
April 28
3:30 PM
Creighton
Omaha, Neb.

Live Stats
Watch
April 28
1:00 PM
Temple
Philadelphia, Pa.
April 28
1:00 PM
St. Johns
Queens, N.Y.

BEDN
April 28
All Day
Temple
Washington, D.C.
April 28
All Day
Penn Relays
Philadelphia, Pa.
April 28
All Day
Class of 2006 Cup vs. North Carolina
Lake Garner, N.C.
April 28
All Day
Cornell & Penn
Ithaca, N.Y.
April 28
All Day
America Trophy
St. Mary's City, Md.
April 28
All Day
Penn Relays
Philadelphia, Pa.
April 28
TBA
Semifinals
Cayce, S.C.
April 28
TBA
Semifinals
Cayce, S.C.
April 29
1:00 PM
Creighton
Omaha, Neb.

BEDN
April 29
12:00 PM
Creighton
Omaha, Neb.

Live Stats
Watch
April 29
All Day
Dartmouth
Hanover, N.H.
April 29
TBA
Championship
Cayce, S.C.
April 29
TBA
Championship
Cayce, S.C.
April 29
All Day
America Trophy
St. Mary's City, Md.
April 29
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
April 29
All Day
Eastern Sprints
Worcester, Mass.
April 30
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
May 1
7:00 PM
Mount St. Marys
Shirley Povich Field
May 1
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
May 3
TBA
BIG EAST Semifinals
Villanova, Pa.

CBSSN
May 4
7:00 PM
Villanova
Shirley Povich Field
May 4
All Day
Kehoe Twilight Meet
College Park, Md.
May 4
All Day
Kehoe Twilight Meet
College Park, Md.
May 5
7:00 PM
Villanova
Shirley Povich Field
May 5
12:00 PM
Seton Hall
Nats Academy
May 5
2:00 PM
Seton Hall
Nats Academy
May 5
2:00 PM
BIG EAST Championship
Villanova, Pa.

CBSSN
May 6
1:00 PM
Villanova
Shirley Povich Field
May 6
12:00 PM
Seton Hall
Nats Academy
May 9
5:00 PM
Maryland Eastern Shore 7 innings
Shirley Povich Field
May 9
7:30 PM
Maryland Eastern Shore 7 innings
Shirley Povich Field
May 11
4:00 PM
Butler
Indianapolis, Ind.
May 11
All Day
Patriot League Championships
Camden, N.J.
May 11
All Day
BIG EAST Championships
Geneva, Ohio
May 11
All Day
BIG EAST Championships
Geneva, Ohio
May 12
2:00 PM
Butler
Indianapolis, Ind.
May 12
All Day
BIG EAST Championships
Geneva, Ohio
May 12
All Day
BIG EAST Championships
Geneva, Ohio
May 13
1:00 PM
Butler
Indianapolis, Ind.

BEDN
May 13
All Day
Eastern Sprints
Worcester, Mass.
May 15
7:00 PM
UMBC
Shirley Povich Field
May 17
7:00 PM
Seton Hall
Shirley Povich Field
May 18
4:00 PM
Seton Hall
Shirley Povich Field
May 19
1:00 PM
Seton Hall
Shirley Povich Field
May 22
All Day
ICSA Womens National Championships
Norfolk, Va.
May 23
All Day
ICSA Womens National Championships
Norfolk, Va.
May 24
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 24
All Day
ICSA Womens National Championships
Norfolk, Va.
May 24
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
ICSA Womens National Championships
Norfolk, Va.
May 25
All Day
NCAA Championships
Sarasota, Fla.
May 26
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 26
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 26
All Day
NCAA Championships
Sarasota, Fla.
May 26
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 27
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 27
All Day
NCAA Championships
Sarasota, Fla.
May 28
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 29
All Day
ICSA Coed National Championships
Norfolk, Va.
May 30
All Day
ICSA Coed National Championships
Norfolk, Va.
May 31
All Day
ICSA Coed National Championships
Norfolk, Va.
June 1
All Day
ICSA Coed National Championships
Norfolk, Va.
June 1
All Day
IRA National Championships
Mercer Lake, N.J.
June 1
All Day
IRA National Championships
West Windsor, N.J.
June 2
All Day
IRA National Championships
West Windsor, N.J.
June 2
All Day
IRA National Championships
Mercer Lake, N.J.
June 3
All Day
IRA National Championships
Mercer Lake, N.J.
June 3
All Day
IRA National Championships
West Windsor, N.J.
June 6
All Day
NCAA Championships
Eugene, Ore.
June 6
All Day
NCAA Championships
Eugene, Ore.
June 7
All Day
NCAA Championships
Eugene, Ore.
June 7
All Day
NCAA Championships
Eugene, Ore.
June 8
All Day
NCAA Championships
Eugene, Ore.
June 8
All Day
NCAA Championships
Eugene, Ore.
June 9
All Day
NCAA Championships
Eugene, Ore.
June 9
All Day
NCAA Championships
Eugene, Ore.