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5,4,3,2,1 Nutrition Rules

Nutrition Nutrition Nutrition

There is a lot of information out there about nutrition.  We all know it is important, but with all the rules, how can we remember EVERYTHING there is out there?  A mentor, Brett Kilka shared with me an easy way to remember the basics and what I call the K.I.S.S. method (keep it simple silly;)

5 Meals a Day
Eat five small meals a day, each with a protein, carbohydrate, and a fruit or vegetable. Eating nutritious food frequently is like constantly throwing logs onto a fire. The energy you get from good food turns your body into an athletic inferno!

4 Pints of Water (At Least!)
Our bodies are made up of a large amount of water. Nearly every process in the body requires water. If you don’t have enough, you’ll lose energy, strength, and eventually have serious problems like dehydration or heat stroke. Drink water! You can tell if you’re drinking enough if your pee is clear.

3 Eat every 3 Hours
Eating frequently ties hand in hand with all of the benefits of eating multiple meals. Eating nutritious food every couple of hours never allows you to “crash”. Your body constantly has the vitamins, minerals, and energy it needs to compete and repair.

2 Or less ingredients in the food you eat
The less “junk” they add to food, the better it is for you. A potato is a potato. Potato chips have a little potato with about 20-30 chemicals added that your body has no idea what to do with. These chemicals actually work against you being a better athlete. Your body likes real food. Look at the ingredients list on the food you eat. If there are more than 2, and you can’t pronounce them or wouldn’t eat them by themselves, don’t eat it!

1 Day per week to eat whatever you want
It’s ok to eat whatever you want 1 or 2 days per week. Most of the time once you get used to eating nutritious food, the junk doesn’t taste as good and it makes you feel gross. You don’t want to feel like you can’t ever eat anything you really like though. Try to eat as good as possible during a week of practices and games. During the weekend or during a day off from competing, enjoy some things you like, even if they aren’t the most healthy.

Any questions feel free to e-mail Alicia Obriecht–

I would love to hear your feedback. Please comment below!!

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54321 Nutrition Rules

Brett Klika, Director of Athletics at Fitness Quest 10 is an international speaker, educator, author, and motivator with 17 years experience in the realm of training and coaching.  Through writing, speaking, and various other forms of media, Brett educates and inspires trainers and clients all over the world to optimize their lives through wellness. For constantly updated resources for personal trainers, visit!