Fueling for Fitness
Even though July may be considered the offseason for many sports teams, it�s the time of year athletes focus on developing new skills to better perform throughout the year. Being a true champion of the game not only requires good technique and strategic thinking, it also requires good nutrition. Understanding how to incorporate proper nutrition into training can help create a competitive advantage for you and your team. There are three concepts to consider when developing a sports nutrition plan:
Avoid dehydration: Your body needs hydration to maintain normal, safe temperatures, which become even more important with high levels of physical activity. When playing sports in the summer sun, don�t wait until you feel thirsty or fatigued. It�s always a best practice to drink before, during, and after exercise. Optimize your performance by choosing a beverage that contains electrolytes such as sodium and potassium to replenish what is lost in sweat as well as a small amount of carbohydrate to provide energy. When practicing or playing sports that are low to moderate intensity and less than 60 minutes, water is most appropriate to consume. A good option for moderate to high intensity activity lasting longer than 60 minutes is sports drinks containing 6-8 percent carbohydrates. Remember, hydration not only involves water, but electrolytes too!
Carbs + Protein = Fuel: Food can be the perfect teammate if you choose wisely. Combining the perfect duo of carbohydrate and protein-rich foods for a pre- or post-workout snack will help maintain your energy levels and keep hunger at bay. Protein slows the release of carbohydrates into the bloodstream and makes you feel fuller longer. Combining these two can also aid in protein synthesis to help your muscles recover quickly after a tough practice. Some examples of power snacks to try include fresh fruit with yogurt, whole grain crackers with tuna, dried fruit with almonds or popcorn with string cheese. Try these combos and see the difference they can provide in your performance.
Timing is Everything: Fueling your body at the appropriate time can influence the game you play. If you overeat too closely to your workout time, you may not give your body enough time to digest the food to utilize as fuel for your muscles. When consuming food before a workout, think small but mighty, meaning nutrient-dense. You also want to consume something that is digested quickly, like fruit, jam or a sports drink. Giving thought 3-4 hours in advance of your workout of what to consume, a carbohydrate and protein rich meal such as a turkey sandwich with fruit, oatmeal with whey protein and strawberries, or a fruit smoothie with a slice of toast, would be most appropriate. Experiment with the time frame of your workouts as some may need more time than others. After a workout, the ideal time for a post-workout meal is within 30 minutes of completion. This is what we call the �window of opportunity,� where you can refuel your muscles appropriately and support lean muscle mass. So don�t miss your opportunity!
Now that you know the tricks of the trade, make food the real MVP of your training by putting nutrition at the starting line. Balancing your food and choosing the right combinations can provide better outcomes.
If you find that you want more sports nutrition specifics, reach out to a registered dietitian nutritionist at The Little Clinic, who would be happy to help!