Top Ten Nutrition Tips for Athletes
As an athlete, it is essential to pay close attention to your nutritional intake. What you consume will fuel your body and performance and will always help in recovery. With that in mind, here are ten nutrition tips from a qualified nutritionist:
Eat as many whole foods as possible; nuts, fruit, vegetables, lean protein - anything that grows naturally or organically and that can act as fuel for your body.
Don’t undereat, you need to consume enough calories to fuel your activity for the day.
Ensure you hydrate all the time! A good rule of thumb is to consume eighty ounces of water per day; but this may differ based on your activity level. Speak with your nutritionist to decide what is right for you.
Consume protein with every meal; protein will help your muscles grow and recover, which is essential when for an athlete, with a busy training schedule.
Don’t forget your carbohydrates! A crucial part of nutrition for athletes is consuming a complex carb source for energy.
Cut down on refined sugar as this essentially provides you with artificial energy. You get a bit of an initial high, but then may experience a comedown that will make you feel incredibly fatigued.
Eat your five a day. Eating at least five portions of fruit and vegetables per day is the best way to get essential vitamins and nutrients in your body. Plus, many fruits and vegetables contain antioxidants that can help prevent fatigue and disease.
Always carry around a snack or protein shake to fuel your body before or after exercise. You need to refuel, or else you will drain your body of its energy sources!
Timing of meals can be just as important as quality of meals for athletes. A good rule of thumb is Carbohydrates before exercise and Protein immediately after. If you're unsure, a dietitian can help with this!
Consider hiring a dietitian/nutritionist to provide nutrition counseling. This can help you stay on track and ensure you eat the right foods and follow the optimum plan for your body and your sport.
Don’t neglect your nutrition if you want to be the best athlete in your field. If you’re looking for some help or guidance, please contact The Kahm Clinic today - we offer expert nutrition advice for athletes and will be happy to work with you to reach your goals.