Nutrition Resources
Nutrition is a critical component of an athlete's success, offering numerous benefits that directly impact performance and overall well-being. Here's why nutrition matters for athletes:
- Optimal Energy Levels: Proper nutrition ensures athletes have the fuel they need to power through workouts, practices, and competitions.
- Enhanced Recovery: The right balance of nutrients supports faster recovery from intense training sessions, reducing the risk of overuse injuries and fatigue.
- Muscle Growth and Repair: Adequate protein intake aids in muscle repair and growth, crucial for athletes looking to build strength and endurance.
- Improved Endurance: Carbohydrates provide the primary fuel source for endurance activities, helping athletes sustain performance during prolonged exercise.
- Sharper Mental Focus: Nutrient-rich foods support cognitive function, enabling athletes to maintain focus and make quick decisions during competition.
- Immune System Support: Proper nutrition strengthens the immune system, reducing the likelihood of illness or infection that could sideline training and competition.
- Injury Prevention: Nutrients like calcium, vitamin D, and magnesium contribute to bone health, reducing the risk of fractures and stress injuries.
- Weight Management: Balancing caloric intake with energy expenditure helps athletes achieve and maintain an optimal weight for their sport, supporting performance and overall health.
- Long-Term Health: Healthy eating habits established during athletic careers can promote long-term health and reduce the risk of chronic diseases later in life.
In summary, prioritizing nutrition is essential for athletes seeking to optimize performance, support recovery, and maintain overall health and well-being.
Nutrition FAQ
The process of providing or obtaining the food necessary for health and growth.
Food is what fuels our bodies, our muscles, gives us energy, it’s how we get our nutrients. Having proper nutrition allows us to get our macro nutrients - carbs, fats, and proteins, and our micro nutrients - vitamins and minerals - we need. What we put into our bodies is what helps us get the energy and expend the energy we need for daily living and for sports, working out, walking the dog etc. nutrition is also important in maintaining a healthy weight and gaining healthy muscle!
As a nutritionist, I am actually not big on the word “diet” I don't think anyone should be on a “diet” and I don't place anyone on “diets” because “diets” don’t work. It should just be a lifestyle. When someone hears the word “diet” it makes it sound like there is an end to it, “I’m going on a diet til I reach (insert amount of weight)” but with many “diets” it just keeps people in an ongoing yo-yo of weight change up and down. They do it for an event to get to their goal weight then post-event they gain it back then the cycle goes on. For anyone, athletes included having a healthy eating regimen should just be how you eat daily for months and years to come not for a specific time period. Getting in as many varieties of fruits and veggies as you can. Eating lean meats, and good carbohydrates when needed and learning about portion sizes - how much do I need in a day to reach and maintain my goals.
That depends on the sport and the time of year. Water is always important no matter what. However, having a drink with electrolytes is important during the summer months when the sport is outdoors. When an athlete is sweating heavily and it’s hot out, they need to replenish their electrolytes, they still also need water but a sports drink is optimal at this time, mid and/or post-workout, game, or practice. Indoor sports, if they are in a tournament, playing all day, it’s a good idea to have one because they are playing for more than just one match. However as just a drink on a non-workout/game/practice day, or just an hour practice or one game inside in the AC it really isn’t necessary, water is all that’s needed.
My favorite sports drink to recommend is body armor, they also have a lyte version, because it’s a better quality electrolyte replenisher than Gatorade as Powerade, those tend to be high in sugar unless you find the new formulas with zero sugar.
Everything in moderation. Even healthier foods. Fruit still has calories, carbs and sugar so watching portion sizes is still key as with any foods. Having a variety of fruits and veggies is important as they all supply different nutrients to our bodies, but like i said, it's important to look at serving size.
Some low-sugar fruits are berries, kiwi, peaches, watermelon, and oranges.