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document.write('<p>Eating to compete? 1&ndash;2 hours before a game, eat a meal rich in carbohydrates and low in fat. Fat takes longer to digest and can upset the stomach. Try bagels (30 g carbs), fruit (15 g), granola bars (15 g) and sports bars. 30 to 60 grams should fuel your engine.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }

    if (fstarts==2)
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document.write('<p>Dehydration saps performance and endurance. Drink 8-12 oz. of water one hour before your game or practice. Adjust when temps are high &ndash; in the heat you need to drink more.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }

    if (fstarts==3)
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document.write('<p>Stay hydrated during games and practices. Drink Gatorade diluted to &frac12; strength with water, or Propel, to fuel your body. Try to keep your drinks cooler too, for maximum benefit!</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }

    if (fstarts==4)
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document.write('<p>Within 30-60 minutes of a game or practice, restore lost carbs with healthy, great tasting foods like pasta, fruit, yogurt, PB &amp; J sandwiches and cheese and crackers. If you&rsquo;re eating a post-game meal, remember to include fruits and veggies!</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }

    if (fstarts==5)
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document.write('<p>Not everyone&rsquo;s body is made the same. What is a healthy weight for one person might not be a healthy weight for someone else. If you&rsquo;re not giving your body enough fuel, then it won&rsquo;t give you the performance you&rsquo;re looking for. </p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
  
    if (fstarts==6)
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document.write('<p>It&rsquo;s natural for active bodies to get hungry every 3-4 hours. Honor your body&rsquo;s request for fuel by eating healthful meals throughout the day. If you deny your hunger during waking hours, you&rsquo;ll be at high risk for the hungry horrors (and overeating) later on.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
    
    if (fstarts==7)
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document.write('<p>Calcium isn&rsquo;t just for strong teeth and bones. It also helps your muscles to contract. You should be getting at least three 8oz. servings per day of a calcium rich food. Dairy is just the start of calcium sources. Did you know broccoli, sardines, and oysters all are a good source of calcium?</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      
    if (fstarts==8)
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document.write('<p>Try snacking on good-for-you foods that taste great, too! Dip fresh grapes, apples, bananas, oranges in low fat yogurt for a fun treat. Try veggies like baby carrots, cherry tomatoes and celery sticks with a little low-fat ranch, and you&rsquo;re good to go.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
        
    if (fstarts==9)
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document.write('<p>For packaged snacks, try baked potato and tortilla chips, whole wheat crackers with peanut butter, or low-fat or fat-free pudding. Low-fat chocolate milk can satisfy a chocolate craving while still giving you lots of great nutrition!</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
          
    if (fstarts==10)
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document.write('<p>Did you know that on any given day, only 14% of school children eat the recommended amount of fruits and 17% eat the recommended amount of veggies. You should eat at least 5 servings (&frac12; cup or a medium size piece of fruit) of fruits and veggies each day.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
            
    if (fstarts==11)
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document.write('<p>If you are eating a well balanced diet, the food you eat is your best source of vitamins. Nonetheless, a standard multi-vitamin is not a bad habit to get into. It&rsquo;s your insurance policy against missed meals and junk food benders.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
              
    if (fstarts==12)
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document.write('<p>Mega B-Complex Vitamins are often recommended but are not always necessary. The B vitamin is water soluble, so what you don&rsquo;t use, you lose. If you have a well balanced diet, chances are you don&rsquo;t need it. Vegetarians and calorie restricted athletes get the most benefits.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
              
    if (fstarts==13)
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document.write('<p>Playing a double header or back to back matches? It is essential to eat within 30 minutes of finishing your first game ito help your body recover. Choose low-fat, carb-rich foods: bagels, fruit, sandwiches, smoothies, granola bars (not the sugary ones) and sports bars.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
                
    if (fstarts==14)
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document.write('<p>Sports drinks outperform water because they contain carbohydrates to boost exercise-depleted glycogen, and sodium chloride (salt) to help maintain hydration. Sports drinks are still effective (and calories halved) when diluted to &frac12; strength with water.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      if (fstarts==15)
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document.write('<p>Take a tip from distance runners, cyclists and tri-athletes, all of them in motion for long periods of time. Use gel packs for fuel on the go that&rsquo;s easy to manage, and helps increase endurance and energy levels from fading.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      if (fstarts==16)
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document.write('<p>Energy drinks are not the same as sports drinks that replenish fluids and electrolytes. Most energy drinks contain some form of caffeine, which promotes fluid loss! Drink water or a sports drink instead of energy drinks.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      if (fstarts==17)
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document.write('<p>When they recommend dairy for calcium&hellip; what counts as a cup of milk? 1 cup of milk or yogurt, or 1 cup frozen yogurt or pudding made with milk, or 1 8oz. yogurt, or 1.5oz. of natural cheese, or 2oz. of processed cheese (American), or &frac12; cups ice cream.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      if (fstarts==18)
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document.write('<p>Healthy diets that are rich in fiber and whole grains can reduce blood cholesterol and the risk for heart disease, and help with weight maintenance. Look for grams of fiber on food labels.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
      if (fstarts==19)
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document.write('<p>Need more fiber? Easy. Switch to whole wheat bread and brown rice, instead of the white varieties. Eat low fat popcorn as a snack or try oatmeal topped with fresh fruit for breakfast. Try whole wheat pasta, it&rsquo;s delicious.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }
        if (fstarts==20)
 {
document.write('<p>Making goodie bags for the team? Include foods they can benefit from. Sure, it&rsquo;s fun to put some sweets in there, but also put items like granola bars, protein bars, fruit, either fresh or dried, and a bottled water or sports drink.</p>');
document.write('<p><em>Brooke Mercedes, RD, In Motion</em></p>');
  }