Essential sports nutrition tips to help you get the most out of your training:

PROPERLY TIMED PRE AND POST-WORKOUT NUTRITION IS CRITICAL TO MAXIMIZING WORKOUT RESULTS.
Be sure to hydrate, have protein and carbs within the first couple of hours before and immediately following (within 30-60 minutes) every workout.  Plan ahead of time what you will eat to stay on track and get the most out of your training. 

BALANCE TRAINING AND EATING. 
Learn how to eat more when you are most active and eat less on rest days. This will help you achieve optimal performance while minimizing the possibility of storing body fat.

BE PREPARED WITH SNACKS AND ALWAYS HAVE A BACKUP.
If you always have the right carbs and protein sources in your lunch bag/purse, car, workplace, etc., you will never be without the proper fuel to recover. Healthy snacks may not be so easy to find at the last minute. Unexpected dilemmas can come up before or after your workouts that can interfere with the critical timing of workout nutrition.

RESEARCH YOUR SUPPLEMENTS AND BE CONSISTENT IN TAKING THEM. 
Science research should back up your supplements and should include: antioxidants, vitamin-B complex, multi-vitamin, omega III fish oil, glucosamine vitamin D, and calcium if you are female. 

SLEEP RIGHT AND EAT RIGHT PRIOR TO BEDTIME.
Determine how much sleep you need to feel and perform your best every day. A high protein snack (20-30g) close to bedtime is a perfect way to ensure your body has good nutrition to recover while sleeping.  Avoid large evening meals and simple carbohydrates.

Susan Arruda