Nutrition Tips for Athletes

I know nutrition is a huge topic for serious (and even young) athletes.  It can also be one of the most confusing topics as well.  I'd like to "keep it simple" and give you a few tips and then give you a quick list of things you can have ready to take in your gym bag with you for recovery.

Here's 3 quick tips to give you a jump start on your competition;

1) Eat every 2-3 hours regardless of hunger.  

Meal frequency is the most important factor in any weight management program!  Eating frequently keeps the metabolic rate elevated, maintains blood sugar levels, maintains energy throughout the and provides small "packets" of macro and micro nutrients all day long.

2) Get Amino Acids (aka Lean Protein) at every meal.

The continous flow of amino acids will translate into continual resources that the body uses to enhance recovery from exercise and stress, so it will be willing to go harder and faster the next time you need it to. 

Don’t take amino acid supplements unless you know what you’re doing, and don’t overdo the protein – you don’t need 300 grams/day. But you should try to eat lean protein with every meal – meat, protein shakes, cottage cheese, milk – and let the body make what it needs.

3) Treat pre workout and post workout nutrition as two of the most important times of the day, because that's when the brain is most vulnerable.  

Studies show that if given the proper resources, the body will respond to strength & conditioning training by burning even more fat, increasing glycogen stores, building more muscle, and generally allowing the body to be “better than average.”  If you don’t give the body these things, you will still see progress from your training, of course, but no more progress than anyone else.  there's not much advantage to that, unless you only want to be as good as everyone else.

10 recovery options for your gym bag 

1. Recovery shake (i.e., Gatorade..™ Protein Recovery Shake, Muscle Milk Collegiate™, Go Energy Recovery Shake™) + 16 ounces water
2. 1 portable 12-ounce chocolate, strawberry, or vanilla milk (e.g. Horizon Organic™ portable cartons) + 1 granola bar + 16 ounces of water
3. 1-2 portable pre-made instant breakfast  drinks (i,e.. Carnation Instant Breakfast™)
4. 4 graham cracker/peanut butter square “sandwiches” with an 8-ounce 100% juice box + 16 ounces water
5. 16 ounces sports drink (e.g. Gatorade..™, Powerade™) + 1 sports bar + 16 ounces water
6. 1 cup trail mix (equal parts cereal, sunflower seeds, and dried fruit) + 16 ounces water
7. 24 ounces sports drink + 1/3 cup almonds.
8. 2 high-protein, whole grain mini bagels ..with peanut butter + 16 ounces water
9. 2 oatmeal packets mixed with 2 Tablespoons peanut or almond butter and hot water + 16 ounces water
10. 16 ounces sports drink + 1 cup high-protein cereal (i.e.,. Kashi Go Lean Crunch™)