To become a high performing athlete, you must learn to balance the four Facets of Performance: Training, Mindset, Recovery and Nutrition. Training breaks down muscle and gives them the opportunity to repair themselves stronger than they were before, but without proper fuel, the muscles do not rebuild. Training gains are not made during the training itself, but rather during the recovery time between training sessions. Follow these quick nutritional tips to better prepare the body and Exceed Your Potential!
The Excel Nutrition Model requires a balance between the four nutrition factors: Carbohydrates, Proteins, Fats and Hydration.
Carbohydrates: The main source of energy for training athletes
- Carbs should be eaten throughout the day stacked around training times
- After accounting for protein and fat, the remainder of caloric intake should be carbs
- Healthy carb options: vegetables, fruits, pasta, cereal and other grains, bread, granola bars
Proteins: The main ingredient in muscle building
- General rule for athletes trying to build muscle is to eat 1 gram of protein per pound of body weight every day (1gm/lb/day)
- An athlete should have 20 grams of protein per meal, and scattered protein snacks throughout the day
- Protein supplements like whey protein shakes and bars are a great supplement, especially post-practice
- The body struggles processing more than 20 grams of protein at a single time (avoid double scooping your protein shakes)
- Healthy protein options: meat, eggs, milk, beans, yogurt, cottage cheese, and other supplements
Fats: Energy for everyday life and hormonal control
- Healthy fats create a hormonal balance in the body and is the main source of “resting energy,” the energy used to go about the day while not training
- An athlete should ingest .4 grams of healthy fat per pound of body weight every day (.4g/lb/day)
- Healthy fats should be eaten throughout the day, except for before and during workouts
- Healthy fats DO NOT correlate with “body fat”
- Fats to avoid: All Trans Fats (found in most processed foods), margarine, corn oil, cottonseed oil, vegetable blend oil
- Healthy fats options: avocado, olive oil, coconut oil, butter, nut butters, nuts, eggs
Hydration: Replenish the body as it sweats out fluids
- Hydration is necessary to keep blood flowing quickly to deliver oxygen to muscles
- A 2% fluid loss has been shown to decrease performance
- Drink throughout the day, especially before and after a workout
- Sip drinks throughout the workout
- Liquids to avoid: soda, alcohol, most “sports drinks” and other “juice drinks”
- Good liquid options: water, milk
Follow these other quick tips to further increase your nutrition plan:
- Nutrition requires planning and intention just like Training, Mindset and Recovery: Spend the time to prepare and perfect
- For optimal recovery, food must be ingested within 30 minutes of finishing exercise
- Most high school athletes need upwards of 2200 calories/day (female) and 2600 calories/day (male) to sustain high intensity training
- Breakfast is the most important meal of the day! It will kick start your metabolism and prep your body for a day of activity
- Avoid anything with “added sugar”
- Try to eat foods that will go bad within days/weeks. If it is packaged and can last years, it’s probably not healthy
- To prepare for a training session or competition, majority of carbs should be eaten 2 hours prior
- Fruits and vegetables are great sources of vitamins, minerals, carbohydrates, proteins, fats and water. Include at least 6 servings of fruits and vegetables into your diet per day. Get creative and eat many different colored fruits and vegetables
- Nutrition should be a lifestyle, not a “taper” plan. Never throw your body a curve ball leading into a taper meet. Start a nutrition plan months away and stick to it
- Never experiment with new foods or supplements the day of, or the day before, a competition
- Lastly, try to enjoy healthy nutrition! Take pride in healthy eating and find joy in cooking and preparing meals
Get ready for tomorrow (Wednesday, 12/18) at 9:30am where I will be having a Facebook Live Interview with Erica Beine, a nutritionist that works with many high performing athletes, to talk about the importance of nutrition AND to talk about a very cool DNA test that tells you exactly what your nutrition plan should look like.
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