Your mind is telling your body to stop and think. Because, really, you have many things to think about. One is changing your supplement into advanced sports nutrition supplements. Assess the level of your commitment Okay, so you have enough supply of advanced sports nutrition at your disposal. Is that it? Sports nutrition experts recommend one to four hours before the assembly time and then nibble 50 grams of carbohydrate every hour before the game starts. Instant oatmeal, bananas, low fat milk and energy bars are good sources of carbohydrates. Always follow a meal with water or sports drink. Never drink soda or caffeinated beverages because they will work of you as diuretics. Total calorie intake, which includes carbohydrate, also plays an important role in your protein intake. But bear in mind that protein, is not only a source of energy, but exactly gives your body the power build new muscle tissues. Also during exercise, the entire array of your body s healing power is summoned. Supplementation therefore is not necessary. Is more better? Athletes usually meet two-thirds or more of the Recommended Dietary Allowances (RDAs) for vitamins and minerals. Athletes who have high calorie intakes of about 5,000 to 6,000 kcal/day may achieve 200% or more of the RDA for some vitamins and minerals just from foods they eat. These protective substances are commonly known as phytochemicals. Phytochemicals means "chemicals from plants." Vegetables and fruits therefore are excellent sources. Color means protection Colorful vegetables and fruits have high levels of phytochemicals. In most cases, colorful skins of fruits and vegetables have the most concentrated source of protective nutrients. Here are some helpful reminders to maintain proper hydration: -Instead of slugging humongous amounts of water in infrequent sittings, drink small portions in frequent durations. -Cold beverages aid the body in cooling down body temperature, therefore cutting down the amount of sweating. -One should drink 2-3 cups of water for every pound that the body losses after exercising.