One of the most challenging problems for you as a student-athlete is  what to eat to stay at your peak, mentally, and physically. Knowing how to do it on a budget and without the support you'd get at home; planning, shopping, and cooking can be difficult.  That's why I'm here to help.

No, I won't be cooking for you, but I will be working in the weight room to help Coach Wirth and the other trainers with your nutrition needs and questions.  I'll have handouts to help you figure out what and where to eat around campus, and grocery lists to help you make/pack your own.  In addition, I'll be available to meet with you individually, or for quick questions during your workout. In the meantime, there are some basics you can consider to get you started. While no one diet meets every athletes' needs, there are a few "fundamentals" that apply to all effective training diets. One of the most important fundamentals is drinking fluids to maintain hydration.

DRINK FLUIDS
You've heard it from coaches and trainers a thousand times - "don't get dehydrated," "drink plenty of fluids."  Athletic Trainer, Matt Radelet, repeatedly counsels,  "Put more in your mouth than on your head - and swallow it!"
Dehydration is the number one performance minimizer, both mentally and physically.  Just 1-2% decrease in body water (as little as 1.5 pounds for a 150 pound athlete) can dramatically effect strength, endurance, and judgement in your sport.  And now you're training and competing in the desert - requiring extra concern about dehydration.  Sports drinks can really help, especially during workouts over 1 hour long.  Soda, however, is not a good choice.  You'll feel full faster and drink less in the long run. So, have a FLUID SCHEDULE:
   Drink a minimum of 10 - 12 cups of fluids throughout each day as your base.
   Before training or competition, drink at least 16 oz.
   During training and competition, drink at least 4 - 8 oz. every 15 -20 minutes.
  After training and competition: drink 2 cups for every pound of weight lost, or at least 24 oz.
Good nutrition can give you the edge you need for top performance in a busy life with lots of demands. I look forward to helping you make the most out of your food choices to be your best as a student and an athlete at the University of Arizona.  Please introduce yourself to me when you are in the weight room.  Gale Welter, R.D., C.S.C.S.