FUEL YOUR PASSION

Whether you are new to a sport or a seasoned competitor, you can use foods and fluids to optimize your performance, boost your energy and aid in your recovery. Today we are going to focus on fuel, and save hydration for another time. What and when you eat can either enhance or derail your game, so choose wisely. Nutrients and meal timing that match your workout style can help you be stronger, train harder, and compete better. Don’t experiment on game day. Every time you play your sport, practice your fueling as well. Let’s get started with an introduction to your new playing partners, macronutrients.

HOW TO EAT LIKE AN ATHLETE

By consistently eating a range of nutrient dense foods, you can continue to improve your performance and health. Keep in mind that when you eat is as important as what you eat. Timing is everything. You may need to wake up early to properly fuel your body prior to your event. Experiment with different foods and schedules to figure out which combination gives you the best results. Eating something is better than nothing at all. Below are general guidelines for fueling your body in the most efficient way.

2-3 hours before activity

Tips: This is the optimal eating window.  Carefully put together a complete meal to supply your muscles with glucose for energy and macro and micro-nutrients.

Choose starchy veggies or grains for a slow energy burn to keep you satisfied until your activity begins. Avoid high fiber foods like raw vegetables or dry fruit which may lead to gut discomfort.  If your activity is planned for early in the morning, eat this meal the night before and fuel again at one-hour before your activity.

Examples: Salmon/egg/tuna sandwich on whole grain bread with salad; Oatmeal with berries, banana, nut butter and yogurt; Eggs on toast with a side of fruit

1 hour before activity

Tips:  Carbs like healthy crackers, fruit, or cereals can digest quickly and are a good source of energy.  Proteins should be less than 10 grams and non-fatty.  Keep fats under 4 grams to avoid slowing digestion, which can lead to feeling sluggish. Fiber should be under 5 grams to avoid gastric distress.

Examples:  Low protein bar and banana; Fruit smoothie made with yogurt

Within 30 minutes of activity

Tips: Keep your carbs simple, non-starchy and low in fiber.  Supplemental sources of protein (protein powder, avoid casein) digest quicker than whole food protein.  Avoid fats close to activity to allow for quick digestion, absorption, and energy availability during exercise.

Examples: Banana, crackers, grapes, rice cakes, baby cereal/puree pouches, gels

During your activity

Tips: If you are participating for over an hour in a high intensity aerobic exercise, consume 30-60 grams of carbohydrates per an hour. Avoid proteins and fats; make these a part of your recovery plan after the activity.

Examples: Sport drink, sport chew, rice cake, banana

After your activity, within 2 hours

Tips: Consume a meal or snack containing carbohydrates and protein.  Your muscles are most receptive to replacing depleted glycogen stores within the hour after hard exercise. Replenishing these glycogen stores will help you be ready for your next event. Your muscles want 3x more carbohydrates than protein.

Examples: Turkey, veggie, pita with an apple; PB & J on whole grain bread with carrots; fruit and yogurt smoothie

Proper nutrition improves your health, your mood, and your game!

If you’re curious about ways to Fuel Your Passion, I can help you navigate your goals and needs. Click here to schedule a free 15-minute discovery call to explore how we can work together.