Nutrition tips to maximize sports performance!
- Stay hydrated with room temperature water throughout the day. Start hydrating prior to exercise. Drink small amounts of water during exercise. Add electrolyte drinks with moderate to vigorous activities longer than an hour. Avoid caffeine and energy drinks. If you need to replenish electrolytes drink coconut water and lemon water or eat green leafy vegetables, watermelon, bananas, sweet potatoes, oranges.
- Pre-exercise: Meal 2-3 hours prior. Snack 30-60mins prior. Eat higher carbs, moderate protein, low-fat and low-fiber. Ex: wholegrain cereal, toast, bagels, rice cakes, fruit, smoothies, eggs, soup, sandwich.
- Post-exercise: Fuel up within 30mins post-exercise. This is the ideal time for your body to replenish your glycogen stores and repair muscle tissue. Eat carbohydrates and protein. Ex: bananas or dried fruits with nuts, fruit smoothie, sports bar.
- Replenish 2-3 hours following exercise with balanced meal. Eat protein, carbohydrates, and healthy fat. Ex: chicken or fish with steamed vegetables or salad. Pasta, leafy salad with nuts, soup, stir-fry.
- Eat an abundance of rainbow colored fruits of vegetables: Make it your goal to eat vegetables with each meal with at least 1⁄2 your plate filled with vegetables.
- Eat pineapple and turmeric for anti-inflammatory properties
Nutrition is very individualized. It is important to listen to your body and eat foods that make you feel good. All athletes respond differently to what and when they eat. Keep a log of what you ate, when you ate, and how you felt during training or competing to determine what works best for you!