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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?


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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