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Nutrition Tips to Enhance Athletic Performance for a Game or Workout
1. Think about what you NEED to eat, not what you can’t eat
2. Always combine starches with protein and/or healthy fat
3. Nourish yourself 1-2 hours before exercise with a healthy meal or snack
4. Have three servings of low fat or fat free milk or cheese a day
5. Eat more fish and lean meats
6. Eat a variety of fresh vegetables every day
7. Drink water throughout the day to stay hydrated, 4-6 cups or more
8. Eat a variety of fresh fruits each day, particularly citrus and berries
9. Drink caffeine free and non-carbonated beverages the day of competition
10. Choose whole gain bread over white bread
View past WINForum Executive Summaries for more in depth information.
General Training Nutrition – Healthy Eating Habits During A Workout or Sports
Establishing and maintaining healthy habits should be a priority for us all. But it is vital for athletes, especially young athletes, to embrace healthy eating habits as an integral part of training. Nutrition should be valued by coaches and athletes at least as much as weight-lifting or training room treatment. Food provides the fuel athletes need to perform successfully. Food=Energy.
The Food Guide Pyramid is the ideal reference for an athlete’s diet. The carbohydrate-rich diet is optimal for active people who need energy to burn. The balance of nutrients and the serving sizes suggested by the Pyramid supply athletes with the fuel they need to be their best.
How to stay hydrated:
Water is one of the most important nutrients in your sports diet. It helps eliminate food waste products in your body, regulates body temperature during activity, helps digest, is involved in converting food into energy and helps lubricate joints. Athletes should drink as much water as they comfortably can. Drinking water with every meal is a good way to remain hydrated. The color of your urine is a good indication of how hydrated you are. If you have to urinate often and the color of your urine is light, there is substantial water in your system. But if the color of your urine is darker, you are lacking adequate water in your system and may be at risk of dehydration after activity. The effects of dehydration can be devastating to performance and over-all health. To protect against dehydration in hot weather, drink a little more than you are thirsty for.
BEFORE ACTIVITY: Try to consume about 16 ounces of water up to two hours before an event. Then try to drink about 8-12 ounces more about 10 minutes before your competition or workout.
DURING ACTIVITY: Ideally, you should try to drink 8-10 ounces of water for every 15-20 minutes of strenuous exercise.
AFTER ACTIVITY: Fluids lost by sweating need to be replaced. Good recovery fluids include water, juices, milk, smoothies and sports drinks.
*Always drink as much water as you comfortably can and don’t wait until you are thirsty before you drink liquids.
What about Energy Bars?
Energy bars can be convenient, portable and effective snacks for active people on the go. Choose energy bars that are higher in carbohydrates for a quick snack before activity. Choose bars that are higher in protein for meal supplement or a snack a few hours before activity. It is important to test different brands of energy bars at different times before competition or practice to recognize what works best for you. Pay close attention to how it digests in your stomach and how much stamina or endurance it provides. Because Energy Bars can be quite expensive, consider making your own. Mixed nuts, dried fruit and granola can provide you with a power-packed quick and easy snack!
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