*Courtesy of TeamUSA.org
Athlete Plates - Easy Training Day
Athlete Plates - Moderate Training Day
Athlete Plates - Hard Training Day
​​​​Fueling for Competition Fact Sheet
​​​​​Recovery Fact Sheet
Vegetarian Fact Sheet
Weight Gain Fact Sheet
Weight Loss Fact Sheet

*Courtesy of TrueSport & USADA.org
Nutrition Guide - Fueling for Performance

*Courtesy of HPRC-Online.org
Nutrient Timing

*Courtesy of the National Athletic Training Association
Clocking Nutrition
Micronutrients & Injury Recovery
​​​Healthful Ways to Manage Weight

Proper hydration improves performance by:

• Enhancing the body’s ability to regulate temperature & cool efficiently while avoiding unnecessary elevation in heart rate
• Improving ability to recover quickly from training & competition
• Minimizing muscle cramps
• Enhancing mental function, decision making, concentration & motor control
• Supporting effective immune defenses

Signs & Symptoms of Dehydration:

• Lack of concentration
• Early fatigue in training session
• Trouble tolerating heat
• Delayed recovery
• Muscle cramps
• Headaches
• Nausea & vomiting
• Heart rate elevated above normal response

In an effort to comply with recommendations by the NATA regarding fluid replacement and prevention of heat-related conditions in athletics, FCPS Athletic Trainers shall provide educational information regarding heat-related illness and conditions to student-athletes, coaches and parents. Each school should have a Fluid Replacement Protocol and Heat Injury/Illness Prevention Program in place.

Provision of water during all practice and competition is essential. Provision of fluid replacement beverages containing sodium and 6% CHO is highly recommended. Fluid replacement should be encouraged at regular intervals during all activities with emphasis in hot and/or humid conditions. All schools shall adhere to the FCPS Heat Guidelines regarding recommendations of practice time, frequency of water breaks and equipment worn.

Information on fluid replacement and heat injuries should be conducted to all athletes and coaches including the following:

• Encourage athletes to begin conditioning before the start of team practices to ensure that athletes are properly physically fit and acclimated to the heat.
• Consume fluids before, during and after practices. Athletes should be encouraged to drink fluids in the amount equal to the fluid loss based on individual needs. Monitor at-risk athletes closely.
• Avoid drinks containing caffeine, such as coffee and colas. Energy drinks are prohibited by the VHSL, therefore athlete's consuming energy drinks shall be banned from participation in athletics.
• Consumption of ephedra and substances containing ephedra is forbidden.
• Begin all physical activity well hydrated.
• Use the shade, keep the body as cool as possible whenever possible.
• Recommend wearing loose fitting, light colored attire during activity when hot.
• Remove equipment whenever possible to allow the body to cool more efficiently during breaks in practice and games.
• During periods of high heat stress, increase sodium intake through salty foods and sports drinks.
• Short, frequent hydration breaks throughout practice provide better fluid replacement then longer less frequent breaks during a practice session.
• Encourage athletes to "speak up" if they are not feeling well

Educate athletes, parents and coaches regarding the signs and symptoms of heat illness and dehydration, such as thirst, irritability and general discomfort, headache, cramps, chills, vomiting, nausea, head or neck heat sensations and decreased performance.

Educating yourself before making decisions is important.

• Supplements are not regulated by the FDA, and may contain substances not listed on the label.
• Speak with an informed medical professional
• For more information, visit www.USADA.org

If you plan to incorporate supplements in your diet, it's HIGHLY recommended that you only use NSF-certified products, as they go through a rigorous certification process that includes:

• GMP verification: Manufacturing facilities inspected twice a year to verify compliance with the US FDA’s Good Manufacturing Practice requirements
• Label claim review: to verify what’s on the label is in the package
• Toxicology review: to verify product formulation and label claims
• Contaminant testing: to verify there are no harmful levels of specific contaminants in the product
• Ongoing monitoring: to verify compliance through periodic auditing and testing
• For more information, visit www.nsfsport.com

***PSA: Supplements claiming fat-burning/weight loss, performance gains, and pre-workout mixtures are more likely to be contaminated with anabolic steroids, stimulants, and other banned substances.

Energy drinks are prohibited by the VHSL, therefore athlete's consuming energy drinks shall be banned from participation in athletics.

Inherent Risks

• Unnecessarily high amounts of caffeine & other ingredients cause the heart rate to reach dangerous levels
• Any existing medical conditions could increase the dangers of taking a pre-workout supplement
• Athletes with high blood pressure, heart conditions or rhythm irregularities, or diabetes should refrain from using pre-workout
• Positive drug testing due to unreported ingredients

Side Effects

• Increased HR, insomnia, diarrhea, dehydration, headaches, nausea, anxiety, high BP, jitteriness/restlessness

For more information, visit: https://www.nfhs.org

Other signs & symptoms of steroid use:

• rapid mood swings
• rapid strength gains
• bad breath
• drastic appetite shifts
• stretch marks
• jaundice

***The consequence for being caught using steroids is a 2-year disqualification from sports. This is a VA state law, so it also applies to collegiate participation.