Going low or no carb for an athlete can lead to: 1. Fatigue 2. Poor concentration 3. Increased work for simple athletic skills Plus carbs helps improve recovery!

Naps help decrease the negative impact of not getting enough sleep, BUT they are not a substitute! Getting 8-10 hours nightly is BEST! Nap tips: 1. Make it less than 30-min OR over 90min 2. Nap earlier in the day 3. Get a full 8-10 hours when possible

Body composition refers mostly to the percentages of muscle, fat, and bone in the body. There is no "optimal" composition for athletic performance. #sportsperformance

No sports drink, no problem. Pairing salty foods like pretzels or crackers with water works too!

Recover faster with a combination of carbs and protein.

Sleep might be one of the most important things athletes aren't doing. #sportsperformance

What you eat before, during, and after you train/play affects your energy levels and how well you recover. Get your FREE fueling guide when you join the Athletic Foundations community. #sportsnutrition

Dehydration=Decreased Performance! Dehydrated athletes have decreased strength and endurance. They also experience increased fatigue, leading to decreased workload abilities - they simply can't train/practice/play as hard. For more tips join the AF community!

Make sure you have enough energy for your next training session! Here are 3 easy grab-and-go snacks you can toss in your bag before heading to school in the morning that will taste just as good a few hours later. Don't forget that water - hydration is just as important!

Not getting enough sleep can lead to decreased accuracy! Research shows just 1 bad night leads to more missed field goals, missed free throws, and decreased serving accuracy. That could mean the game/match! Aim for 8-10hours of sleep nightly to maintain your accuracy and skill.

Not sure what to drink - keep it simple... Choose water on shorter, lighter training days. Choose a sports drinks on longer, harder training days. The carbohydrates and electrolytes in these drinks will help keep you going.

A former Div I soccer player, Tiffany has a master's in nutrition & exer phys from Columbia Univ. She is a registered dietitian, a certified strength and conditioning specialist, & a personal trainer. Her post-workout meal: eggs w veggies & toast Her favorite exercise: a pull-up

Weight isn't what we need, or want, to focus on. It only tells us how much we're made of, but not what we're made of. Instead, focus on numbers that matter for your sport: how fast you can run a 10-yd fly, how many pull-ups you can pump out, or how many juggles you complete.

Being a vegetarian athlete doesn't have to be hard! Like all things, especially if you're just starting out, it will require some planning. Join the Athletic Foundations community and get your questions answered for free!

Does sweat just pour off your body when training? Drink Up! You may need 24 to 32 oz. of extra fluid (water or sports drink) per hour - that's equivalent to two bottles of poland spring water or one large gatorade. For more tips, join the Athletic Foundations community.

The effects of sleep deprivation can be seen after just one night of reduced sleep!! This could mean missed free throws, being late to a tackle, or a delay getting off the blocks. #recovery #protectyoursleep #athleticfoundations

Consuming dairy products after exercise improves recovery by rebuilding and repairing muscles that get beat up during a training session. Join the Athletic Foundations community for your FREE Fueling Guide.

Training while dehydrated leads to increases in heart rate and body temperature -- making workouts feel harder. This leads to feelings of fatigue and decreased performance! Perform your best by maintaining adequate hydration before every practice and game. #athleticfoundations