WATER:  Drink water all day long.  If you are hydrated then your urine will be clear.

It takes 16 ounces of WATER to replace every pound lost IN SWEAT during a workout.

Drink water before running, sports drinks AFTER for better recovery.

BEFORE THE RACE OR WORKOUT:  Eat or drink a healthy breakfast at least 2 hours before. The stomach needs to be empty at race time. Bagel, fruit, granola bar, smoothie, cereal, oatmeal, toast, waffle

AFTER A RACE OR WORKOUT:  Eat as soon after as possible and include carbs and protein:  power bar, pb & jelly, pb & banana, turkey sandwich, chocolate milk, spaghetti w/meat sauce, baked potato w/cheese,  fruit w/nuts, scrambled eggs w/toast or pancakes, protein smoothie, bagel w/cream cheese

PROTEIN:  meats, peanut butter, nuts, dairy products (milk, cheese, yogurt),

CARBOHYDRATES:  fruit, whole grains, cereal, pasta, rice, potatoes, bread, vegetables

ELECTROLYTES:  Calcium, Potassium, Magnesium, Sodium Chloride(salt)

These are lost through sweat and it is important to replace to prevent cramping and fatigue.

Sources:  sports drinks, fruit and vegetables, green leafy vegetables, potatoes, whole grains, salmon, raisins, coconut milk, smoothies

IRON:  Very important to transport of oxygen to provide ENERGY.  Do NOT drink ice tea with meals as it prevents iron absorption.  Vitamin C increases absorption.

Best sources in order:  Cereal, beef liver, beef, pork, turkey, tuna, chicken, fish, eggs, prune juice, apricots, dates, raisins, spinach, green peas, broccoli, beans, bread

TOP FOODS FOR ATHLETES:  CHOOSE ORGANIC WHENEVER POSSIBLE (better nutrients, less chemicals)