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
â Choose whole grains, fruits, & veggies
â Have a carb-rich meal/snack 1-4 hours before & after training
âChoose easily digestible carbs before, during & after training
âConsider a sport drink for workouts over 45 minutes or workouts in the heat
PROTEIN
â˘Builds & repairs muscle
⢠Transports nutrients & maintains hydration
⢠Protects immune system
âInclude a small amount of protein with every meal and snack
âIncorporate both vegetable and animal sources of protein
âAim for ~10g of protein after training and 10-20g both before and after lifting sessions
âDaily intake <1.0g/lb or < 2.5g/kg
FAT
â˘Energy source -low intensity exercise
⢠Helps send messages in the body
â˘Vitamin and mineral absorption
⢠Can reduce inflammation
âChoose âhealthy fats:â olive & canola oils, fish, avocado, nuts/nut butters
âChoose lean meats and low-fat dairy products
âLimit fatty meat & fried foods
âReplace low-quality fast food options before training or competition with sandwiches, potatoes, rice, pasta, etc.
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.
â˘Helps the body get going.
â˘Brain fuel! Breakfast helps enhance concentration and performance at work, school, and while exercising.
â˘Not hungry? Split breakfast in two parts. Eat something small early and then eat a snack mid-morning.
â˘No time? Try one of Kodiak Cakes on-the-go cups.
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.
