Sports Nutrition 2022
At the beginning of the new year, many athletes make it a priority to improve their eating and hydration habits. While this often begins with good intentions, typically the changes athletes look to make are quite daunting/unrealistic (“I’m never eating X food ever again!”) or are not optimal to fuel performance (“I am going to be healthier by starting a low-carb/Keto diet”). This leads to eventual frustration or guilt because the goal was not upheld or you feel that you “cheated” on the diet. Additionally, you could be making changes that are hurting your performance, as in the case with the athlete going Keto. Here at N4OP, we want to
Ensure that you are not feeling guilty or frustrated by your nutritional goals
Incorporate habits that boost performance, not hurt performance
When it comes to fueling for performance and making nutritional changes, our advice is to focus on the fueling fundamentals, be consistent with these, and start with small changes to improve your eating habits. Take a look at the fueling fundamentals below. Which of these do you consistently do each day? Which ones need a little work? This should give you an idea of where to start making some small improvements!
Start your day with breakfast
Breakfast is critical for starting your day off right and giving your body the fuel and nutrients that it needs to perform.
Fuel Often
Going 5,6, or 7 hours without eating is not optimal for performance. Generally speaking, you should be fueling your body every 3-4 hours during the day. This equates to at least 3 meals and 1-2 snacks per day.
Stay Hydrated!
Many athletes do not drink enough fluids. This can result in dehydration, cramping, mental fog, and more. Aim for drinking ½ your body weight in water each day. (Ex: 140-pound athlete needs 70oz of water)
This is often a really good place to start with improving performance!
Include fruits and/or veggies with all meals
Fruits and veggies are nutritional powerhouses! They are loaded with vitamins, minerals, antioxidants and more! Many athletes fall short when it comes to eating fruits and veggies. Start by adding a serving of these to 1 meal during the day.
Fuel up pre-workout and Recover post-workout
Your muscles need energy to perform on the court/field, etc. Eating a carbohydrate-rich snack 60-45 minutes before workouts is a performance-boosting habit.
After workouts, your body needs to recover from the work performed. Protein should be included in your post-workout snack/meal to ensure the muscles have the building blocks to repair and rebuild.