Keep these 12 rules in mind while planning meals before, during and after excercising.

RULE ONE Eat breakfast everyday and make sure it that contains a balance of carbohydrates and protein.

RULE TWO Eat a minimum of four meals a day, 5-6 would be best and eat every 2-3 hours.

RULE THREE Carry a water bottle with you and drink even when you are not thirsty.

RULE FOUR Sleep a minimum of eight hours a night; your body repairs/recovers when at rest.    

RULE FIVE Take a daily multiple vitamin/mineral supplement cleared by strength or training staff.

RULE SIX Eat protein, carbohydrates, good fat and vegetables at every meal

RULE SEVEN Eat more raw vegetables; at least 5 servings.

RULE EIGHT Eat a complete meal within15-45 minutes after practice, conditioning, or weights.  Eat a small meal 30-60 minutes before training.

RULE NINE Limit your self to one of the following per week: fast food, fried foods, pizza, cheeseburgers, and sweet snacks.  Or eliminate them all together.

RULE TEN Do not drink cola, iced tea or any other drinks that contain: caffeine, carbonation or high sugar content. 

RULE ELEVEN Last meal (small) of the day should be 1.5-2 hours before you go to bed and contain mostly protein.

RULE TWELVE To gain weight eat more and more often, to lose fat eat the same amount of calories but eat more often.