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Sports Nutrition Guidelines

Sports-NutritionAs a Registered Dietitian, I have worked with many individuals who exercise regularly, elite athletes, and sports teams. I have always enjoyed helping athletes, but I have noticed that nutrition is usually not a priority. This is a shame because their performance, energy levels, muscle quality, hormone levels and their overall metabolism is dependent on their nutritional habits. For people who exercise vigorously on a regular basis, their bodies demand healthy food choices, adequate portions, and proper timing of meals. These 3 key nutritional factors are essential for athletes!

The number one question that athletes ask me is “What should I eat before and after my workouts?”. Unfortunately, this is not a straight forward question because there are many variables, like the type of activity (are you running 10 miles or weight lifting?), duration and intensity of exercise. Another important concept to consider is your body dynamics, like if you are overweight or sweat profusely during activity or have digestive issues that may alter your nutrition needs and tolerances. I have streamlined most of these factors into a simple guide to clarify how much and what to eat and drink before and after strenuous activity. Note that my portions provided are wide ranges due to the numerous variables.

BEFORE EXERCISE

Meal: Eat a balanced meal at least 4 hours prior to exercise so that your body uses carbohydrates properly. Avoid highly processed or fried foods.
Meal Ideas:
Stir-fried vegetables over 1 cup of brown rice with 3-4 oz chicken
Fish tacos with 2 corn tortillas, 3-4 oz of fish, chopped lettuce and tomatoes
Snack: Consume a snack 30-90 minutes prior to exercise. Include 20-60 grams of carbohydrates and approximately 1 oz of protein to provide energy for prolonged stamina and to decrease muscle protein breakdown. Many people skip this snack to prevent muscle cramping so it is important to experiment with portions and types of foods. Foods that are already broken down, like smoothies and nut butters are usually better tolerated. Avoid eating too much fat, fiber or protein at this time.
Snack Ideas:
1 large banana with 1 heaping Tbsp of almond butter
Smoothie with 1 cup blueberries, 1/2 banana, 1 scoop protein powder, water and ice
Fluids: Drink at least 8 ounces of water prior to exercise.

DURING EXERCISE

Fluids: Drink about 8 ounces of fluid every 10-20 minutes. Water is your best choice for low to medium duration activity. For long workouts, sipping on glucose-electrolyte drinks can extend endurance.

AFTER EXERCISE

Meal: Within 30-45 minutes post high intensity or a long workout, eat a balanced meal with approximately 30-80 grams of carbohydrates and 2-5 ounces of protein. A post workout meal eaten within 45 minutes is essential for muscle glycogen synthesis and to stabilize hormones. Most people do not plan ahead for their post-workout meal. My realistic meal suggestions utilize leftovers of previous meals and leftover smoothies.
Meal Ideas:
Leftovers from meals presented above or leftover soup with beans or grains, protein and vegetables
Leftover smoothie and tuna/chicken/egg salad with crackers and veggie sticks
Snack: 2-3 hours after your crucial post workout meal, consume a balanced snack with 20-50 grams of carbohydrates and 1-4 ounces of protein.
Snack Ideas:
1 cup plain Greek yogurt with 1/2 cup berries, raw veggies
1-2 slices of whole grain or brown rice toast and celery sticks with 2 Tbsp real peanut butter
Fluids: Drink 1-2 liters of water after your workout, but make sure to space it out.

For more balanced meal and snack ideas, check out my previous newsletter.



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