Some Nutrition Advice From Dr. Chris Mohr.

This is aimed at teen athletes but we all could probably do better in at least one of these areas.

Question: Please provide the top 4 Sports Nutrition Resolutions Athletes MUST Keep (The new year is around the corner, if athletes should make just four nutritional resolutions, what should they be?)

Answer:

1.     I will eat breakfast daily. Unfortunately most teenagers leave the house without eating or drinking anything. You can't think without fuel. You can physically function well without fuel. Imagine you have an upcoming game -- we'll use football as an example. Normally you're on the offensive line. However, this time your coach wants you to play QB.

Here's the problem -- you've never practiced. You don't know any of the plays. And you can't really throw that well either. Not eating breakfast and then being asked to "perform" in the classroom and on the field, pool, or court is like being thrown into a position you've never trained for. You'll not function well. You'll not perform like you should. And you may even get hurt. Fuel up for the day by starting off with a smart breakfast.

2.     I will skip the energy drinks and instead get a more sound sleep each night. Energy drinks are loaded with caffeine and sugar -- two ingredients teens surely don't need more of. Instead, make sure you're getting adequate rest -- that means you're not texting at night, you're not on your computer immediately before going to bed, and you're phones are off to not disturb you as you sleep soundly.

3.     I will replace the soft drinks in my diet with water. Let's face it, teens drink too much sugar. Liquid calories from soft drinks, slushies, energy drinks, etc lead to weight gain and replace healthier food options since soft drinks can fill you up. So skip the soft drinks and instead pick up a bottle of water.

4.     Include some protein with each meal and snack. Most people don't eat enough protein in the morning and afternoon and instead lump it together at dinner. The problem is your muscles continually need protein and all it provides to recover, repair and regrow. So rather than simply pouring some cereal into a bowl, consider some higher protein options -- Greek yogurt with that cereal vs. milk, eggs or hardboiled eggs which can be made ahead, or a protein shooter smoothie, with a little protein powder, some fresh or frozen fruit and milk.