5 Basic Nutrition Tips for the Athlete

Dr. MaryAnne’s

Top 5 Basic Nutrition Tips for the Athlete

1. Excessive carbohydrate loading can lead to extra fat.

Carb-loading.  Fuel.  Electrolytes. These are commonly heard terms among the athletic community, and have to do with carbohydrates.  A carbohydrate is broken down into the simplest form of sugar for energy.  The muscles of the body rely on those sugars for energy during activity.  Glycogen is the first, quicker source of energy for the muscles, followed by fat.  When the body can't use sugar immediately, glycogen stores are filled first before fat, which is more of a long-term storage option.  So, what about when you aren’t active? If not currently active, when simple sugar is ingested, it has a greater potential to be stored as fat.

WHAT DO YOU NEED?  Complex carbohydrates.  Carbohydrates that come from natural sources such as fruits, vegetables and some kinds of unrefined grains offer fiber, which slows down the breakdown of the carbs and allows the body to more efficiently use it for energy.

ADVICE:  Carb-load before, not after!   Make sure to eat some sort of complex carbohydrate about 60-90 minutes before activity to help boost that energy your muscles need.  Need quick energy right before?  Simple sugars such as those found in some fruits and naturally sweetened sports drinks. (And as soon as you find one of those, let me know!)  After? See number 3.

2.  Fats can be good for you! You just need the right kind. (Omega 3s!)

Fats have been portrayed as “bad for overall health” for a long time.  Unfortunately, there are a few fats that are essential to the proper functioning of the circulatory system and general health that have been thrown by the wayside along with the bad.  Females also need a healthy and sufficient fat intake to maintain hormonal balance.

WHAT DO YOU NEED?  Omega 3 Fatty Acids.

ADVICE:  Supplement your diet with fish oils, snack on nuts between meals, and use almond milk as a substitute for regular milk.  Remember that there is always a possibility of too much of a good thing, so moderation is important in all food groups, but particularly fats.

3.  Protein is the most important nutrient for athletes, and chances are, you aren’t getting enough!

When we strengthen a muscle, it is first broken down, and then rebuilt stronger than before.  This process requires all the building blocks necessary to make a muscle.  Mainly? Protein.  An athlete or someone that trains needs more protein than someone the same age and size who is not active on a daily basis.  That post-workout hunger that is often felt is commonly treated with a large dose of carbohydrates (pasta, grains, etc.).  That leads to the protein needs of an athlete to not be met.

WHAT DO YOU NEED?  Lean protein, and often.  This includes turkey, chicken, and fish.  Red meat is also a great source of protein, but dependent on quality and cut may carry large amounts of saturated fats.  Having a variety of protein sources is key.

ADVICE:  If there is a large amount of time between the end of a workout and your next meal, eat a protein rich snack, such as almond butter or a protein shake.

4.  Hydrate, Hydrate, Hydrate!

Our body is mainly composed of water, and when an active body continually needs to replenish itself, adequate water intake plays a large role.  The ability of the body to function is highly dependent on water intake, and young athletes are commonly dehydrated.  Not only do they not take in enough water to function daily, but being active leads to loss of fluids in the form of perspiration, which can lead to further dehydration.

WHAT DO YOU NEED? Drink half your body weight in ounces per day, and extra for any activity.

ADVICE:  Buy a reusable water bottle (BPA free!) that carries at least 750mL of water.  Carry it with you during the day so you are reminded to hydrate and refill it often.

5.  Make sure you are getting your vitamins and minerals!

As your body develops throughout exercise, you need the proper building blocks so that your body replenishes itself properly.  Commonly deficient vitamins and minerals (especially for young female athletes) include (but aren’t limited to): calcium, B vitamins, Vitamin D, and iron.  Making sure that your diet includes ways to get those vitamins is extremely important as you develop and train.

WHAT DO YOU NEED? Balanced nutritional habits that include all vitamins and minerals.

ADVICE:  Take a multivitamin along with your meals each day.  This will help ensure that adequate nutritional building blocks are supporting your health.

           

These are just a few things to keep in mind as you work towards your body’s highest potential.  If you ever have any questions about what type of nutritional adaptations you need to make, never hesitate to ask!  You can email me, find us on Facebook, or check the blog.  Let’s improve your performance!