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like a bowl of oatmeal. Then eat a significant lunch at about midday. This should consist

of a serving of vegetables, carbohydrates from fruit, and a serving of protein, such as a grilled chicken breast. About thirty minutes before heading to warm-ups, all competitors should eat a small snack, like an apple and a banana. This will help top up your energy tank for when it is time to hit the floor and compete.

Think about all the good things that you’ve done when you’ve stunted. Don’t just let one fall take over, because that’s fear. As long as you know what you are doing and you have done it a lot, it should be second nature to you. “ “ – Gabi Butler, two-time All Star national champion

After the competition is over, that is no reason to abandon good nutrition. Finish the day by eating a smart dinner. Here is an example: • one serving of protein (chicken breast, steak, salmon, etc.) • one serving of complex or nutrient-dense carbs (brown rice, chili, a scoop of mashed potatoes, etc.) • one serving of vegetables (a salad would be perfect, but go easy on the dressing) Throughout the entire day, do not forget to keep hydrated. Given that energy is being expended in widely spaced, two-and-a-half- minute segments, water is the only drink you will need. Sports drinks are popular but contain additional empty calories that cheer athletes do not need, especially because they are not losing excessive nutrients through sweating.

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