"It is imperative that a culture within the entire club be created where discipline is an absolute standard and not an occasional option based on how we feel on any given day. Every Legends FC athlete will understand and embrace the importance of leadership on and off the field. My primary goal is to assure every Legends FC athlete is stronger, faster, and prepared to be successful at the highest level!"
Most conditioning experts believe that a player’s strength and stamina cannot improve without the help of good eating habits.
DO eat three meals per day (when weight gain is desired, there should be an additional two or three snacks). Three meals help maintain muscle tissue, promote the reduction of body fat, and reduce sluggishness and the onset of fatigue.
DO increase intake of complex carbohydrates: bread, cereal, pasta, rice, pancakes, waffles, potatoes, sweet potatoes, lima beans, peas, corn, winter squash, juices, fruits, jams and jellies. This allows for prolonged endurance, increased energy storage in muscles, and a protein sparring effect for the growth and repair of muscles.
DO increase the consumption of fruits, vegetables, and juices. They are high in vitamins, minerals, and water content, and often are a good source of carbohydrates.
DO buy lean cuts of meat and trim all excess fat. Keep meats to moderate serving (when possible,
substitute fish and poultry for meat).
DON’T consume a high quantity of foods that are high in fat: red meats, pork products, whole milk, ice cream, cream sauces, butter or margarine, mayonnaise, salad dressings, all forms of oils, all forms of fried potatoes. A diet high in fat and low in carbohydrates slows the process of energy storage in the muscle. It can lead to an increase in body fat, a decrease in muscle tissue, chronic exhaustion, irritability
DON’T skip meals to lose weight. This is counter—productive and will not allow for progress in the training room because all the energy stores in the muscle are not replaced.
DON’T replace balanced meals with refined sugars: candies, cakes, soda pop, etc. Foods high in refined sugar have a lower vitamin and mineral content, many sweets also are high in fat.
DON’T fry foods. Instead, bake, broil, boil, poach, steam or barbecue them. Use low—cal and low—fat substitutes as often as possible.
DON’T consume excessive amounts of alcohol. This can negatively affect reaction time,
hand—eye coordination, accuracy, balance, strength and endurance. Excessive alcohol consumption also hinders muscle growth and can cause dehydration.