When you eat properly, you have more energy, sleep better, enhance your recovery after practices and games, and improve your overall performance. Many athletes think proper nutrition is complicated. This is not the case. Keep these 10 simple principles in mind as you plan your day and what you are going to eat. If you get confused – refer to the second page of this article.
1. Come back to earth. Choose the least processed foods, such as fruits, veggies, whole grains, and high fiber carbohydrates.
2. Eat a rainbow of colors. Eat fruits or vegetables with each meal. Choose a wide variety of colors to get a lot of nutrients.
3. The fewer legs, the better. Eat a lean protein source with each meal, but favor chicken, turkey or fish over beef, pork or lamb.
4. Eat healthy fats. Don’t shy away from healthy fat options, like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.
5. Eat breakfast every day. When you eat within 30 minutes of waking up, you jump-start your metabolism and give yourself the energy you need for the day ahead.
6. Three for three. Eat smaller portions more often, spread evenly throughout the day—no excuses. Eat four to six small meals each day and aim for a balance of carbs, protein and fat with each one.
7. Stay hydrated. Dehydration equals decreased performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.
8. Don’t waste your workouts. You need energy for training and the proper nutrients to recover, or you won’t make gains in the weight room. Think of this process in three stages—pre-, during and postactivity. Eat some carbohydrate-rich foods before, water and/or carbohydrate during, and protein with carbohydrate within 30 minutes after.
9. Supplement wisely. Fuel with real foods first and supplement second. We are big believers in adding a multi-vitamin and fish oil supplement to your diet. If you are a female athlete you may benefit from a Vitamin D supplement as well but know your levels first. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet.
10. Sleep. Aim for eight hours of sleep each night. If you can’t consistently get 8, take power naps when you can. The body recovers and repairs best when it is sleeping. '
And finish off with:
The 80/20 Rule. Each meal and snack is an opportunity to fuel your body. Choose foods that are best for you 80 percent of the time. Eat some foods that may not be the best, but are your favorites, 20 percent of the time!