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ATHLETES: BALANCING YOUR DIET

As athletes, we are always working to improve our performance. Being well-fueled and ready to train helps you get the most out of each workout. Learn how nutrition can help you reach your athletic potential with these healthy nutrition tips

CARBOHYDRATES

• Fuels muscles during high- intensity exercise
• Only fuel source for brain concentration and mental sharpness
✓ Choose whole grains, fruits, & veggies
✓ Have a carb-rich meal/snack 1-4 hours before & after training
✓Choose easily digestible carbs before, during & after training
✓Consider a sport drink for workouts over 45 minutes or workouts in the heat

PROTEIN

•Builds & repairs muscle
• Transports nutrients & maintains hydration
• Protects immune system
✓Include a small amount of protein with every meal and snack
✓Incorporate both vegetable and animal sources of protein
✓Aim for ~10g of protein after training and 10-20g both before and after lifting sessions
✓Daily intake <1.0g/lb or < 2.5g/kg

FAT

•Energy source -low intensity exercise
• Helps send messages in the body
•Vitamin and mineral absorption
• Can reduce inflammation
✓Choose “healthy fats:” olive & canola oils, fish, avocado, nuts/nut butters
✓Choose lean meats and low-fat dairy products
✓Limit fatty meat & fried foods
✓Replace low-quality fast food options before training or competition with sandwiches, potatoes, rice, pasta, etc.

SNACKS, FLUIDS, AND RECOVERY

The body runs better with food every 3-4 hours. Add snacks to your gym bag or locker; pretzels, trail mix, fresh fruit, crackers, simple bars, and a variety of beverages. Fluid helps transport nutrients, aids in recovery, and cools the body. Enjoy a snack between breakfast and lunch. If lunch is more than a few before practice, have a snack 1 hour before. Eat after training so you can be ready for the next workout and bring a water bottle to hydrate along the way.

BREAKFAST

•Helps the body get going.

•Brain fuel! Breakfast helps enhance concentration and performance at work, school, and while exercising.

•Not hungry? Split breakfast in two parts. Eat something small early and then eat a snack mid-morning.

•No time? Try one of Kodiak Cakes on-the-go cups.

REMEMBER…

Your body needs a variety of vitamins and minerals to function and every meal should be: mostly carbohydrates, some protein (emphasis on plant sources), healthy fats for flavor, and LOTS of colorful fruits, vegetables, and other whole foods.

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