Top off your fuel tank with a small, balanced snack up to 2 hours before activity to improve performance and jump-start recovery.

Within 30 minutes of training, it is important to refuel the body with carbohydrates and proteins to help the recovery process get started. For example, I had a client who began plateauing in her strength gains. As she worked in academia, I was aware of her busy schedule.

She would often come to training from work and go straight back to work after our training sessions without proper caloric intake. We were able to come up with a game plan that worked for her where she would eat a small snack such as a granola bar before she left for work, and then have some fruit and a protein shake for quick fuel after the workout.

Not only have her energy levels been more stable throughout the day, but along with proper training principles, her strength gains have remained more consistent. Want to learn more about fueling your body for the best performance? Hydration To maintain hydration, drink water.

Water is essential to our body because it helps with energy levels, improves recovery, and aids in mental clarity. It is recommended that an individual drinks ½-1 ounce of water per pound of body weight per day. This means that a pound person should at minimum be drinking ounces of water per day, which equates to slightly less than one gallon.

Start your day by drinking water and keep up with your hydration needs throughout the day. Dehydration leads to decreased performance. Avoid dehydration! Fueling our bodies with quality, whole foods is the gold standard, but, despite our best efforts, perfect fueling is not always possible.

Supplements can be used as a bonus to help bridge the gap for your overall nutrition. When looking for supplements, it is critical to look for ones with the NSF Certified for Sport certification.

This certification not only guarantees the contents of the supplement fully match what is printed on the label, but it also means these certified supplements must meet rigorous standards that include comprehensive lab testing.

As mentioned earlier, the go-to supplement I recommend to all of my clients is protein powder. Beef or whey protein powders are excellent options for post workout because they are quickly absorbed into the bloodstream and help speed up the process of muscle recovery and rebuilding.

Vegan protein powders, although not as quickly absorbed into the bloodstream, are also a great option for those with allergies or dietary restrictions. Another supplement I recommend, especially during the Arizona summers, is a hydration complex.

These products contain all of the main electrolytes in the body which help promote optimal hydration. Since your body loses electrolytes through sweat during exercise, sometimes we need a little extra assistance to replenish these nutrients outside of just water.

Always keep real foods your primary fuel source, and use supplements as a bonus when necessary. Design for Sport , available through Spooner Sports Institute, is my supplement brand of choice for myself and my athletes.

As it is NSF certified, I know I am getting the amount of protein or electrolytes exactly stated on the nutrition label. Also, their Beef Protein, which has 21 g of protein, is delivered in the form of peptides in order to absorb the most effectively.

Their Hydration Complex includes nutrients like D-Ribose and Taurine to elevate the electrolytes in the product and your own recovery. These two supplements truly can help elevate your nutrition. Food is life and we have to eat to keep on living. So why not live well and choose foods that help you balance energy levels, mood, and overall quality of life?

They must have a plan when it comes to eating in order to maximize their potential and see incredible results. This is possible for anyone trying to remain healthy.

No matter how intense your training is, putting some structure and thought behind your eating can deliver you better results that last. Fuel Like an Athlete.

Home Exercise Services Spooner FIT Sports Medicine Trends Fuel Like an Athlete. Previous Next. 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. Some foods that have high amounts of saturated fats include butter, cheese, and red meat. It is also important to avoid fatty foods on the day of a big event though because they can lead to an upset stomach. 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.

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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 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.

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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.

Every meal should be carb-based. Athletes who fill-up on excessive protein at meals, plus choose protein bars and shakes for snacks, commonly eat only half this recommended carb intake.

While protein helps build and repair muscles, it does not fuel muscles. Athletes who start a game with low muscle glycogen tend to run less distance and be slower than carb-loaded players; this is particularly noticeable in the second half of the game.

Anxious athletes who sleep poorly could burn even more. A pre-game meal helps fuel high intensity sprints; it delays fatigue so that players perform better. An adequate pre-game meal is particularly important for a lunch-time kick-off. This could be a bagel and a banana; oatmeal with raisins and maple syrup, or two packets of Nature Valley granola bars.

More precisely, target ~0. Players want to tank-up with water, sport drink, coffee or a familiar fluid in the 2 to 4 hours pre-game. This allows time for them to void the excess fluid. During the game The overall nutrition goals during the event are to: 1 Drink ample fluid to prevent dehydration but not over-hydrate , and 2 Consume ample carbohydrate to prevent blood glucose from dropping.

The brain uses carbs to think clearly and focus on the task at hand. After warm-up and again at half-time, teammates want to consume about calories from carbohydrate ~30 to 60 g carb. In soccer, this has been shown to improve dribbling speed, passing, and shots on goal.

Sport drinks and gels can be handy sources of carbohydrate at this time. Most gels offer 25 g carb. From the youth sports players to the top professional athletes, nutrition is a key component to success in athletic performance. Take LeBron James for instance.

During the NBA Playoffs, LeBron took a much-deserved break on the sidelines. What did he do? He snacked on some orange halves to refuel and get him through. The quest for optimal nutrition includes questions on what to eat, when to eat, and why it matters in the first place.

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.

Med Sci Sports Exerc , 48 3 , pp. Longland, T. and Phillips, S. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition , 3 , pp. Raise Your Game — 12 week online performance nutrition package June 30, The Role of Carbohydrate For Building Muscle Mass?

July 8, Published by Daniel Davey on July 4, Categories Free Resource Performance Nutrition. Practice Tips: Fuel-up and Recovery Strategies in Team Sport Fueling up for performance with carbohydrate meals Key aspects of nutrition for recovery from intense exercise The importance of protein for athletes Why fuel-up for performance?

How much protein do I need? References Thomas, D. Daniel Davey. Practice Tips: Fuel-up and Recovery Strategies in Team Sport. To View full post , Please upgrade your account to PRO account Upgrade NOW. To View full post , Please upgrade your account to paid account.