What you eat can have a huge impact on how you perform. Here’s what you need to know, and what to avoid.The Do’s

• Do eat enough. Your body needs energy to function.  Signals that you may not be eating enough include late night snacking, thinking about food all of the time and constantly being hungry.
• Do know what you are eating. Start eh habit of reading the ingredient labels and knowing what they mean.  A good rule of thumb is, if you can’t pronounce it don’t eat it. Many foods are laced with sugar (fructose, corn syrup, fruit concentrate etc.), trans fats (look for words like hydrogenated or partially hydrogenated), MSG (MSG, hydrolyzed protein, natural flavorings), artificial chemicals (most of the names you can’t pronounce) and other weird, funky substances.
• Do drink plenty of water. It’s really basic. It’s really obvious. But drinking enough is essential!
• Do enjoy and have fun with food. Food is the power behind great athletic performances. When you eat right you feel great. However there’s a balance with everything in life, so rather than analyzing every nutrient you also want to enjoy eating and nourishing your body.
• DO listen to your cravings. Your cravings can be our best asset – they give you insight into what might be missing in you diet. If you’re tucked into the Ben & Jerry’s late at night perhaps you didn’t eat enough during the day? If you just can’t escape that sweet tooth maybe you’re not getting enough protein? If you’re always craving chocolate maybe you’re low in the mineral magnesium? If you’re constantly reaching for potato chips and pretzels maybe there’s a lack of sodium in your diet? Our bodies are marvelous machines, which always try to maintain balance.  Understand. Get to the root of the problem.

The Don’ts

• Don’t take just any supplement. Know why you are taking a certain supplement and how it works. Vitamin A is a great antioxidant and wonderful for the skin, but much of it can be toxic. When we douse our system with one particular nutrient, it may not be beneficial. For example, calcium works in concert with phosphorus and vitamin D – take calcium alone, and there may not be enough of these other minerals available for the calcium to be effective.
• Don’t follow the latest diet craze! Athletes have certain needs that must be met in order to maintain their performance level.  Most weight loss diets cut out important substances athletes needs.  For example, low carb and protein diets can deplete energy levels, slowing athletes down and causing unnecessary fatigue.  
• Don’t skip breakfast. Breakfast is the most important meal of the day.  It kicks starts your metabolism, helps you wake up and stay focused.  Make sure you’re eating a balanced breakfast, including the proper portions of protein and carbohydrates.