Nutrient-dense, readily available foods should be emphasized. This way the athlete has a better chance of meeting their personal nutritional requirements. If weight loss is necessary it should be done before the season begins or very early in the training season. Gradual weight loss is recommended and athletes should still eat nutrient-dense meals. Once the competitive season begins, the goal is to maintain weight, not lose weight.
Hydration also plays a key role in athletic performance.
Not only will the athlete perform better but also they will generally feel healthy. Water is the primary nutrient that needs to be replenished before, during, and after practice and competition. Water intake should be planned to ensure proper hydration. Drink 4-8 oz every 20 minutes during the activity. After the activity, drink 16 oz for every pound of body weight lost during the activity.