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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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August 9
4:00 PM
Quinnipiac
Shaw Field
August 11
7:00 PM
Maryland
College Park, Md.
August 12
7:00 PM
Navy
Annapolis, Md.
August 15
7:00 PM
VCU
Richmond, Va.
August 18
4:00 PM
West Virginia
Shaw Field
August 18
5:00 PM
Towson
Towson, Md.
August 19
1:00 PM
Virginia
Shaw Field
August 20
1:00 PM
George Washington
Shaw Field
August 24
7:00 PM
Delaware
Newark, Del.
August 25
5:00 PM
American
Washington, D.C.
August 25
2:00 PM
Davidson
Cooper Field
August 27
1:00 PM
Loyola Maryland
Shaw Field
August 27
1:00 PM
Appalachian State
Cooper Field
August 28
1:00 PM
Coastal Carolina
Shaw Field
September 1
4:00 PM
Cal Poly
Shaw Field
September 1
8:00 PM
Stanford
Palo Alto, Calif.
September 1
2:00 PM
Rider
Cooper Field
September 3
4:00 PM
San Jose State
San Jose, Calif.
September 3
1:00 PM
Lock Haven
Cooper Field
September 4
12:00 PM
UCLA
Shaw Field
September 8
4:00 PM
Saint Francis PA
Shaw Field
September 8
7:00 PM
UMass-Lowell
Lowell, Mass.
September 9
6:00 PM
Campbell
Buies Creek, N.C.
September 9
7:00 PM
UConn
Storrs, Conn.
September 10
1:00 PM
Rutgers
Shaw Field
September 10
12:00 PM
Holy Cross
Worcester, Mass.
September 12
2:00 PM
District of Columbia
Washington, D.C.
September 15
2:00 PM
Quinnipiac
Cooper Field
September 15
TBA
Penn
Philadelphia, Pa.
September 15
TBA
Bedford Cup
College Park, Md.
September 16
1:00 PM
Marist
Cooper Field
September 16
7:00 PM
Xavier
Cincinnati, Ohio
September 16
TBA
Penn
Philadelphia, Pa.
September 16
TBA
Bedford Cup
College Park, Md.
September 17
1:00 PM
Towson
Baltimore, Md.
September 17
12:00 PM
Towson
Towson, Md.
September 17
TBA
Penn
Philadelphia, Pa.
September 17
TBA
Bedford Cup
College Park, Md.
September 18
All Day
The Memphis Intercollegiate Memphis
Colonial Country Club - Memphis, Tenn.
September 19
All Day
The Memphis Intercollegiate Memphis
Colonial Country Club - Memphis, Tenn.
September 20
4:00 PM
Stony Brook
Shaw Field
September 20
2:00 PM
District of Columbia
Washington, D.C.
September 22
6:00 PM
Old Dominion
Norfolk, Va.
September 22
TBA
Joe Hunt Memorial
Annapolis, Md.
September 23
1:00 PM
Columbia
New York, N.Y.
September 23
4:00 PM
DePaul
Chicago, Ill.
September 23
TBA
Joe Hunt Memorial
Annapolis, Md.
September 24
1:00 PM
St. Johns
Shaw Field
September 24
1:00 PM
Longwood
Farmville, Va.
September 24
TBA
Joe Hunt Memorial
Annapolis, Md.
September 25
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 26
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 28
4:00 PM
DePaul
Chicago, Ill.
September 29
2:00 PM
Temple
Cooper Field
September 30
2:00 PM
Harvard
Cooper Field
September 30
1:00 PM
Marquette
Shaw Field
October 1
1:00 PM
Seton Hall
Shaw Field
October 1
1:00 PM
LIU Brooklyn
Cooper Field
October 5
3:00 PM
Creighton
Shaw Field
October 6
3:00 PM
Butler
Shaw Field
October 6
2:00 PM
Liberty
Cooper Field
October 7
1:00 PM
Princeton
Princeton, N.J.
October 8
1:00 PM
Villanova
Villanova, Pa.
October 8
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 9
1:00 PM
Duke
Shaw Field
October 9
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 12
TBA
ITA Regionals
Blacksburg, Va.
October 13
7:30 PM
Villanova
Talen Energy Stadium (Chester, Pa.)
October 13
6:00 PM
Providence
Providence, R.I.
October 13
TBA
ITA Regionals
Blacksburg, Va.
October 14
12:30 PM
Lehigh
Bethlehem, Pa.
October 14
TBA
ITA Regionals
Blacksburg, Va.
October 15
1:00 PM
Providence
Providence, R.I.
October 15
1:00 PM
Lehigh
Bethlehem, Pa.
October 15
TBA
ITA Regionals
Blacksburg, Va.
October 16
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.
October 17
7:00 PM
Maryland
College Park, Md.
October 17
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.