Food
This "most important meal of the day" helps jumpstart your metabolism and focus before your first class.
What is Breakfast?
This clear liquid makes up about 60% of your body and is the best choice for staying hydrated.
Water
This organ is the "control center" of your body and uses more energy than any other organ.
Brain
Most high schoolers need between 8 and 10 of these every night to perform their best.
What are sleep hours?
This "rainbow" group of foods provides vitamins that keep your immune system strong so you don't miss games.
Fruits and vegetables
These are the body's primary source of energy; you might "load" up on them with a pasta dinner before a big game.
What are Carbohydrates?
Checking the color of this bodily fluid is the easiest way to tell if you are hydrated; it should look like pale lemonade.
Urine
Found in salmon and walnuts, Omega-3 fatty acids are often called "this" for the brain.
Brain food
You should turn off these blue-light-emitting devices 30 to 60 minutes before bed to help your brain relax.
phones
You should avoid these high-caffeine drinks, which can cause heart jitters and a major energy crash later.
Energy drinks
Athletes eat this nutrient, found in chicken, beans, and Greek yogurt, to help repair and build their muscles.
What is Protein?
These minerals, like sodium and potassium, help your muscles fire and are often found in sports drinks.
Electrolytes
Eating a balanced lunch helps prevent this "afternoon" feeling where you get sleepy during 7th or 8th period.
What is a crash or slump?
This is the specific stage of sleep where your body does the most "heavy lifting" to repair your muscles.
Deep or Rem sleep
This 5-to-10-minute activity after a workout helps your heart rate return to normal and prevents muscle stiffness.
You should aim to eat a snack or meal this many hours before a workout to ensure you have energy without an upset stomach.
1-3 hours
This is the first sign of dehydration; by the time you feel this, your body is already low on fluids.
Thirst
These natural sugars found in fruit provide a quick energy boost for your brain without a "sugar crash."
Fructose
Taking one of these for 20 minutes in the afternoon can help "recharge" your brain without making you groggy at night.
A nap
This term refers to the "fuel" you eat immediately after a game to replenish your energy stores.
Recovery meal
These are the "building blocks" of protein; your body needs 20 different ones to function correctly.
What are Amino Acids?
High school athletes should aim to drink roughly half of their body weight in these units every day.
What are Ounces?
This mineral, found in spinach, helps carry oxygen to your brain so you can think clearly during a test.
What is Iron?
This natural hormone is produced by your brain in the dark to tell your body it is time to go to sleep.
Melatonin
This is the body's way of telling you that you need to rest, hydrate, or eat more—you should never "push through" it if it's sharp.
What its pain?