Regeneration Made Simple
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Nutrition
Convenience Leads to Success (CLS)
Establish a Weekly Ritual
Eating right is simple, not easy… Remember “3 of 5”
1. Drink water most often
A Green Shake is good once a day also
2. Eat colorful vegetables (1st) and fruits (2nd)
Green, Red, Orange, Yellow, Purple, Blue, …
3. Eat a protein at each meal
Eggs, Meat, Fish/Seafood, Dairy, others…
4. Eat healthy fats daily
Coconut Oil, Olive Oil, Nuts/Seeds, Butter, Cream, …
5. Additional carbs are “Activity-dependent”
Workout Windows: Eating for practice & meets
Before Balanced Carbs, Protein and Fat 2 hrs prior
During Hydration (plus carbs over 1-2 hours)
After Carbs and Protein, liquid if possible
What works for practice will work for meets.
Sleep
1. Total Time: 8+ hours/night, 60+ hours/week
Naps as extra sleep are great
2. Make it dark
No phone, ipod, computer, TV or nightlights
3. Keep it quiet (-ish)
No phone, ipod, computer, or TV – maybe “white noise”
4. Consistency: bed time/wake time/naps
Sleep cycles and hormone release
5. Establish a Nightly Routine
30 Minutes or so prior to sleep…
Reduce intense visual stimulation
Helpful Habits – ready for next day (school, lunch, swimming)
Healthy Habits – brush teeth, wash hands and face, water by bed
Extra Help… Hot Chocolate? Epsom salt bath?
Use What Works!