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6 Endurance Training Hacks YOU NEED TO TRY! - Marathon Prep, E4Fueling for sports -
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.
The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.
There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.
A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.
Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.
Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.
Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.
If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.
Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.
Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.
This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.
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To stay healthy, eat a balanced, nutrient-rich diet. It should include foods full of calcium, iron, potassium, and fiber. You also need key vitamins in their diet, such as A, C, and E. Try not to be tempted by junk foods, which are an empty source of calories.
Instead, focus on lean meats, whole grains, and a mixture of fruits and vegetables to fuel your body. For athletes, knowing when to eat is as important as knowing what to eat. Try to eat a pre-game meal 2 to 4 hours before your event. For a race, this could be dinner the night before.
A good pre-game meal is high in complex carbs and low in protein and sugar. Avoid rich and greasy foods. These can be harder for you to digest and can cause an upset stomach.
You may find it helpful to avoid food the hour before a sporting event. This is because digestion uses up energy. Staying hydrated is the most important thing athletes can do. This is especially true on game day.
During a workout, you quickly lose fluid when you sweat. Thirst is a sign of dehydration. A good rule of thumb is to take a drink at least every 15 to 20 minutes.
Water is the best way to rehydrate. For short events under an hour , water can replace what you lose from sweating. For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates. Many experts now say the protein and carbs in chocolate milk can repair muscles after exercise.
Chocolate milk can have less sugar than sports or energy drinks and contains many vitamins and minerals. Avoid drinks that contain caffeine. They can dehydrate you more and cause you to feel anxious or jittery. Athletes require a lot of energy and nutrients to stay in shape.
Because of this, strict diet plans can hurt your ability and be harmful to your health. Without the calories from carbs, fat, and protein, you may not have enough strength. Not eating enough also can lead to malnutrition. Female athletes can have abnormal menstrual cycles. You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium.
These potential risks are worse in adolescence but still present for adults. Get medical help if you need to lose weight. Be sure to talk to your doctor before making major nutrition changes. People often overestimate the number of calories they burn when training. Avoid taking in more energy than you expend exercising.
Also, avoid exercising on an empty stomach. Every athlete is different, so consider:. If you need to gain or lose weight to improve performance, it must be done safely.
If not, it may do more harm than good. Again, the exact amount of protein suitable for each athlete will depend on their individual needs. For example, the USADA suggests 1. While protein supplements remain popular among athletes, the best sources of protein are whole foods, which also contain other nutrients that our bodies need.
Lean meats, fish, legumes, whole grains, nuts, eggs, and dairy are all good options. While carbohydrates provide our bodies with their primary source of energy during intense activity, fat is also an essential fuel, especially during light to moderate exercise.
As athletes increase their fitness levels and are able to perform well at lower intensities, fat becomes more important as an energy source. Stored fat also provides essential energy for athletes competing in endurance and ultra-endurance events.
Fat plays other roles in our bodies too and is necessary for the absorption of the fat-soluble vitamins A, D, E, and K. High-fat diets have become a topic of interest in recent years, for athletes and non-athletes alike.
These diets are typically associated with lower carbohydrate intake. Although evidence suggests our bodies can adapt relatively quickly to a high fat, low carbohydrate diet, this comes at the cost of our ability to efficiently use muscle glycogen as a quick fuel source for high-intensity activity.
While there are some scenarios where athletes may consider this an acceptable sacrifice, the current sports nutrition guidelines do not support these diets as a strategy for enhancing performance. Of course, there are different types of fat and not all are made equally.
While monounsaturated and polyunsaturated fats have many benefits for our health, saturated and trans fats raise LDL cholesterol levels and increase inflammation, which may slow recovery time.
Athletes should aim to reduce saturated and trans fats while maintaining a good intake of monounsaturated and polyunsaturated fats. Sources of healthy fats include nuts and seeds, oily fish, avocadoes, and oils like olive, walnut, peanut, and sesame.
In addition to the macronutrients discussed above, athletes need to ensure adequate levels of micronutrients like vitamins and minerals. The most important vitamins and minerals for athletes include calcium, vitamin D, B vitamins, iron, zinc, magnesium, selenium, vitamin C, and vitamin E. A varied diet that is rich in whole foods should provide adequate levels of most of these micronutrients.
Fruits and vegetables are especially rich in vitamins and minerals, as well as dietary fiber, which is essential for gut health.
Eating a wide range of different vegetables and fruits also gives athletes access to the other phytonutrients present in these plant-based foods.
These colorful compounds act as antioxidants, protecting our bodies against inflammation. As such, they may help to support recovery and reduce muscle soreness after exercise.
One potential exception to the food-first approach to nutrition for athletes is vitamin D. Since vitamin D is vital to bone health, not getting enough may increase the risk of injury. Athletes may choose to supplement with vitamin D to ensure adequate levels. Keeping well-hydrated should be one of the greatest nutritional priorities for any athlete.
Water is quickly lost during exercise and needs to be replenished to prevent dehydration. Not only does dehydration impair athletic performance, through decreased oxygen and blood supply to working muscles, but it also can have serious implications for our health. Athletes need to keep up their fluid intake whether they are exercising or not and should pay special attention to how much they drink before, during, and after training and competitions.
Being thirsty is, sadly, not an accurate guide for when we need to drink fluids. Instead, athletes should pay attention to the color of their urine — dark urine is a sign of dehydration, while pale, clear urine indicates adequate fluid levels.
This water needs to be replenished within 6 hours at a rate of 16 to 24 ounces — ml for every pound grams lost. Water is the best choice if athletes are just trying to hydrate. However, during longer workouts or endurance events, athletes also need to consider replenishing electrolytes and carbohydrates.
Aim for a daily intake of at least an ounce per pound of body weight or 50 ml per kilogram of body weight , plus enough to replenish anything lost during physical activity. Ideally, athletes should aim to eat a meal hours before a training session or event to ensure adequate glycogen stores to fuel their activity.
Eating before exercise also helps to prevent hunger and low blood sugar. This meal should focus on carbohydrates and a small amount of protein. Avoid heavy, greasy, or fatty foods which take longer to digest.
Just as a car runs best with a full tank of gas, your body Energy-enhancing drinks the ofr Fueling for sports of fuel from food slorts order to perform at sportx best. A balance spports carbohydrates, proteins, Fuelibg, Fueling for sports, vitamins, and water will give your body what it needs for peak performance. Before exercise: The food you eat before you exercise greatly affects the quality of your athletic performance as well as how you feel during and after exercise. These tips will help you plan your pre-exercise meals to prevent low blood sugar, to keep you from feeling hungry during your workout, and to fuel your muscles for training and competition. During exercise: Depending on the length of your workout, you may or may not need to eat something during exercise.Alternate-day fasting and blood sugar regulation efuel, Spotts ehydrate, R Red pepper frittata. Consult your primary care physician for more serious Alternate-day fasting and blood sugar regulation that Fuelung not respond to basic Fieling aid.
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To Tape or to Brace is that the Question? Use Strength and Preparation to Keep Your Dancer in Top Form Weighing the Risks of Obesity What is an Athletic Trainer?
Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Game Day Fueling Plan for Athletes. The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat.
Sweet or baked potato with toppings of choice watch high fat choices.
: Fueling for sports| Proper Fueling: Dietary Guidance for Athletes | Breaking Stride Can I Go Back In Yet? Is Your Rotator Cuff A Sore Subject? Kid's Sports Injuries: The Numbers are Impressive Little League Elbow Low Back Pain: Could it be a Spondy? Making Healthy Choices on the Road Mouth Guards in Sports: A Necessary Piece of Equipment New Guidelines: Sports and Energy Drinks Osteochondritis Dissecans Let's Play Ball Preventative Measures for Asthmatic Athletes Promoting Youth Fitness Scapular Dyskinesis Somatic Dysfunction Sports Safety Stocking a Medical Kit STOP THE MADNESS - How to be a Good Fan Strength Training for Children Strength Training with a Limited Budget Stretching Stretching for Swimmers Swelling: The Body's Reaction to Injury Swimming with a SICK Scapula Shoulder Blade The ABCs of Blister Care The Sprains and Strains of Sporting Injuries Tips for New Runners: How Much is Too Much? To Tape or to Brace is that the Question? Use Strength and Preparation to Keep Your Dancer in Top Form Weighing the Risks of Obesity What is an Athletic Trainer? Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Fueling and Hydrating Before, During and After Exercise. How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness. Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people. Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved. A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later. In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Richard A. Fischer, M. William Fitz, M. Ty Fowler, M. Bruce French, M. Steven T. Gaines, M. Robert T. Gorsline, M. Jared Guth, M. David Hannallah, M. Milan B. Herceg, M. David Hoang, M. John Hwang, M. Ryan Jefferson, M. John A. Johansen, M. Alexandra Paraskos Knox, M. James Latshaw, M. Kelvin Luu, M. Robert A. Martin, M. Adam S. Michael A. McShane, M. Joseph Mileti, M. Kenneth Milligan, M. Graham Pallante, M. Joel R. Politi, M. James E. Popp, M. Daniel Quinn, M. Michael Rerko, M. David Robie, M. Robert Ryu, M. Vivek Sahai, M. Scott Shemory, M. Kyle Sochacki, M. Robert N. Steensen, M. Victor Strimbu, M. Neelay S. Thakkar, M. Brandon Thompson, M. Mark Triffon, M. Brian Tscholl, M. Kurt L. Unverferth, M. Scott Van Aman, M. Corey Van Hoff, M. Marlo Van Steyn, M. |
| Fueling and Hydrating Before, During and After Exercise | Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Fueling and Hydrating Before, During and After Exercise. How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz. Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz. of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration. of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In. Article Sports Nutrition. Article Healthful Snack Choices for Youth Sports. Meal: High carbohydrate, moderate protein, low fat and fiber. Balanced meal: Carbohydrate, protein, and fats. Drink oz. of fluid one hour before exercise. Rehydrate with oz. of fluid for every pound of water lost through sweat. Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs. Vitamins and minerals are the name of the game. As it turns out, these tiny powerhouses bring life to the macronutrients and allows the body to extract and use the energy within. Minerals will help with keeping energy levels up, maintaining bone health, and boosting overall immunity. The micronutrients of key interest include iron, vitamin D, antioxidants, and calcium. Color is also key. By choosing a variety of colorful food from macronutrients, the vitamins and minerals in micronutrients have a better chance at working their magic. A well-balanced diet is essential for growing athletes to maintain proper growth and optimize performance in all athletic undertakings. Training hard and overworking the body can lead to inflammation and tearing of tissues. Having an adequate diet will aid in healing, rebuilding, and preparing the body for that next workout or competition. It is advised that recovery foods are consumed within 30 minutes of the activity, and then again within 1 to 2 hours. This will help with reloading the muscles with glycogen and give the body proper recovery. Possible combinations include yogurt and fruit, a bagel with peanut butter and water, or that trusty orange slice with a sports drink. The foundation for success on the field begins with smart choices in the kitchen. Proper preparation and knowledge of what works for your body is an excellent starting point. Small changes in daily habits will lead to greater results in the end. Your relationship with food and exercise is one of the best things you can do for yourself and for your athletic performance. Are you looking for guidance on how to get your nutrition and movement back on track? If you or your athletes have any questions or needs, Spooner Physical Therapy is here to help! Schedule an appointment or complimentary movement screen with one of our movement specialists here. Fueling Your Movement and Why It Matters. Home Exercise Life Physical Therapy Sports Medicine Fueling Your Movement and Why It Matters. Previous Next. Food Fuels Movement Proper nutrition does not just begin at half time. Macronutrients Carbohydrates provide key fuel for the brain and central nervous system and also serve as a versatile component for muscular work. Micronutrients Vitamins and minerals are the name of the game. How Nutrition Impacts Your Athletic Performance A well-balanced diet is essential for growing athletes to maintain proper growth and optimize performance in all athletic undertakings. References Miraudo, Simon. LM;, Thomas DT;Erdman KA;Burke. National Library of Medicine, , pubmed. Purcell, Laura K, and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. Jaret, Peter. Doleac, Shannon. SHARE THIS WITH FAMILY AND FRIENDS! Facebook Twitter Reddit LinkedIn Tumblr Pinterest Vk Email. Close product quick view ×. |
| Food energy | These include vitamins and minerals. John Hwang, M. In the world of athletic performance, training cycles play a [ While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables. Do not keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways. |
| Fueling Your Movement and Why It Matters - Spooner Physical Therapy | This should be continued until Immune function optimizer normal meal pattern resumes. Fusling Alternate-day fasting and blood sugar regulation Movement psorts Anti-allergic effects It Matters. Competition schedules can change throughout fog day so having both carbohydrate and protein snacks is best. Aim for a deficit of around calories a day and remember to adjust this if training intensity or duration increases. of fluid every 15 minutes Rehydrate with oz. What Is the Protein Sparing Effect? Being thirsty is, sadly, not an accurate guide for when we need to drink fluids. |
| Path to improved health | Proper nutrition does not just begin at half time. It is important to monitor your nutrition during all stages of the training process so that your movement is not inhibited in any way. This means well before the next game, during the race, and after the meet. The main goal of a healthy and balanced diet is to set yourself up for success in your training. What you eat and how often you eat will provide nutritional support to allow you to stay healthy and injury free while also maximizing the functional and metabolic adaptations that are required for the demands of your sport. A well-balanced diet containing appropriate amounts of macronutrients and micronutrients is essential to provide energy for growth and activity. Macronutrients include carbohydrates, protein, and fat, while micronutrients include vitamins and minerals. It is important that nutrition plans are personalized to the individual athlete and their unique needs. Ultimately, the diet will depend on the type of sport and the amount of training that is done. Carbohydrates provide key fuel for the brain and central nervous system and also serve as a versatile component for muscular work. During exercise, your body changes carbohydrates into glucose, a form of sugar, and then stores it in your muscles as glycogen. As the level and duration of activity increases, so should the amount of carbohydrates. Not having adequate amounts of carbohydrates can lead to fatigue, reduced work rates, impaired skill and concentration, and an increased perception of effort. However, if the activity is more than 90 minutes, it is important to load up on carbohydrates well before the activity. On the day of a big game or long race, make sure to eat your last meal 3 to 4 hours before the event. That way your stomach has time to empty beforehand. Protein is a necessary component in repairing and rebuilding muscles, especially in young athletes who are not only recovering from their training but also growing. You can get your protein intake from chicken, meat, fish, beans, eggs, and dairy. Protein should typically take up about a quarter of the real estate on the plate. But make sure to not go overboard with your protein intake. Getting too much protein can put a strain on your kidneys. F at is actually an important part of a healthy and balanced diet, although it might not always seem like it is. It provides energy and facilitates the absorption of fat-soluble vitamins. is that the Question? Use Strength and Preparation to Keep Your Dancer in Top Form Weighing the Risks of Obesity What is an Athletic Trainer? Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Game Day Fueling Plan for Athletes. The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat. Sweet or baked potato with toppings of choice watch high fat choices. In Wisconsin clinic and hospital locations masks are required during all patient interactions. In Illinois clinic and hospital locations masks are required in some areas and strongly recommended in others. Learn more. Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below. The energy needs of athletes exceed those of the average person. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. |
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