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Building strength, balance, power and grace from within


      A diet is what you DO eat! iStockberries.jpg

In an effort to maintain lean body mass, the performance athlete often skimps on much needed nutrients. It is important to make nutrient dense, healthy choices for good health, growth and improved performance.  Read more

Why good nutrition? 

  • Healthy foods nourish your body
  • Healthy foods help prevent illness
  • Healthy foods help prevent and fight diseases
  • Healthy foods improve performance

Tips for Healthy Eating

  • Eat balanced snacks & meals
  • Try to eat at a table rather than on the go. Enjoy!
  • Eat proper portions
  • Eat 5 small meals per day rather than 3 large meals
  • Eat a variety of fruits and vegetables
  • Avoid excess white flour, white sugar, processed foods and high fructose corn syrup
  • Avoid carbonated &/or caffeinated beverages
  • Avoid fast food and food cooked in saturated fats/oils
  • Drink plenty of water
  • Meal plan before you are hungry
  • Keep healthy snacks at hand
  • Talk to a dietition or family physician about taking vitamin supplements

Everyone has unique dietary considerations. Consider making an appointment with a registered dietition in your area.

Meal planning Tips

Meal Planning saves time, money and unwanted calories 

  • Gather some tasty healthy recipes
  • Purchase a lunch box with containers that keeps your cold items cold and your hot items hot
  • Plan out your meals (including snacks) for 1 week
  • Create a shopping list
  • Go to the grocery store with a full tummy and shop only from the list
  • Put together your meals fresh each day
  • Having a snack attack? Relax, there is a tasty snack close at hand!

Nutrition for Performance

Performance Centered Nutrition Download

Female Athlete Triad

 Set of disorders in a female that are interrelated.

  1. Disordered Eating
    • Anorexia Nervosa (self-starvation)
    • Bulimia Nervosa (binge & purge)
  2. Amenorrhea: Absence of a period
    • Prevalence highest in female performance athletes
    • Due in part to decreased estrogen
  3. Bone Health Deterioration
    • Bone density decreases due to:
      • hormones (decreased estrogen)
      • nutrition
      • physical activity
    • Leads to premature osteoporosis
    • Leads to post-menopausal osteoporosis

Summary: Poor nutrition and intense physical activity lead to a disruption in the normal hormonal balance. This leads to poor bone health. Poor bone health can lead to stress fractures now and can also affect fracture rate in post-menopausal women. 

Solution: See your physician for a detailed plan.

Nutrition Links 


My Pyramid

Real Age

National Eating Disorders Association

American Dietetic Association

National Bone Health

United States Anti-Doping Agency & What to eat before, during & after competition