Rule 1: Eat a large breakfast that contains carbohydrates AND protein everyday!
Rule 2: Eat a minimum of 4 meals a day, 5-6 would be best and eat every 2-3 hours.
Rule 3: Carry a water bottle with you and drink even when you are not thirsty.
Rule 4: Try to sleep between 6-8 hours a night; your body repairs/recovers when at rest.
Rule 5: Take a daily multiple vitamin/mineral supplement cleared by your parents.
Rule 6: Eat protein, carbohydrates, good fat, and vegetables with every meal.
Rule 7: Eat more vegetables, at least 5 servings per day... More = Better.
Rule 8: Eat a complete meal (Rule 6) 15-45 minutes after practice, conditioning, or weights; eat a small meal 30-60 minutes before training.
Rule 9: Limit yourself to one of the following per week: fast food, fried foods, pizza, cheeseburger, sweet snacks. Fried food 95% unhealthy, 5% healthy. (Not the day before a meet!)
Rule 10: Do no drink cola, iced tea or any other drinks that contain: caffeine, carbonation or high sugar contents. Example: Pepsi, grape drinks, iced tea, lemonade, eneragy drinks.
Rule 11: Last meal (small) of the day should be 1.5 - 2 hours before you go to bed, mostly protein.
Rule 12: To gain weight eat more and more often, to lost fat eat the same amount of calories but eat more often.
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