Athletes around the world are constantly looking for ways to improve performance. Improving athletic performance can come from a variety of methods and one that is often overlooked is nutrition. Proper nutrition not only provides the body with adequate energy and nutrients but also helps muscle recovery and repair after intense training and aids in muscle building.
The key to success as an athlete starts with healthy eating habits!
The best meal for an athlete is one that is balanced in carbohydrates, protein, healthy fats, and low in sugar. Meals containing foods high in good carbohydrates (sweet potato, oats) are essential for athletes’ peak performance. Protein, like lean meats and fish, is also a must-have in an athlete's diet for muscle recovery after workouts or a game day. Healthy fats from nuts, seeds, avocado, and olive oil are great sources of energy.
Most athletes should be striving for a healthy ratio of the following:
Carbohydrates: 50-60% of total calories
Protein: 15-30% of total calories
Healthy Fat: 20-25% of total calories
Everyone has different caloric needs, but most athletes usually have around 5-6 meals a day, especially depending on their activity level.
Athletes should eat a nutritious meal for breakfast every day filled with healthy fats, proteins, good carbohydrates.
A healthy meal for lunch could be a salad loaded with fresh vegetables, feta cheese, chicken breast, or lean meat. Some athletes might also eat lean protein sources such as beans, eggs, or fish.
If it is a busy day opt for a grilled chicken sandwich with avocado on whole-wheat bread.
Adequate protein consumption is essential for the growth, maintenance, and repair of body tissues. According to a registered dietitian, athletes should consume 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on their training sessions.
Stick to whole food options as far as possible instead of highly processed foods to keep blood sugar levels steady. Choose healthy sources of whole grains such as wholemeal bread or pasta, barley, brown rice, or oats. Limit refined sugary cereals and sugars such as white bread, cake, muffins, and bagels.
Antioxidants are compounds that may shield your cells from free radicals, which are known to contribute to heart disease, cancer, and other disorders. Veggies and fruit of all colors are rich in antioxidants and are a great addition to any diet including that of young athletes because of their high vitamin and mineral content.
Aim for at least 4-5 servings of fresh fruit and veggies per day.
Water is a vital nutrient for your body to stay hydrated, more so in athletes as more water is expended when sweating to regulate body temperature.
During exercise, water is needed to transport nutrients and oxygen to cells and remove waste products, including lactic acid from muscle cells.
Female athletes are at higher risk of deficiencies because their body compositions are different from men and should hydrate accordingly.
Sports drinks should be avoided as they are high in sugar. If you need to replace your electrolytes, consider unsweetened coconut water instead.
If you feel hungry or low in energy, you may want to drink two cups of water instead of eating food, as you may just be dehydrated.
Eggs and vegetables are high in nutrition. This is a versatile dish that can be made in many different ways with endless variations and can be frozen.
Fill ramekins or muffin pans with chopped fresh spinach, onions, bell peppers, tomatoes, mushrooms, or other vegetables. Add some cheese if you like.
Beat an egg or two with some organic whole milk, pour over the vegetables, bake at 350' until done (about 20 minutes for large muffin cups, 15 minutes for small).
Just pop them out after they're cooled and wrap individually. To reheat, microwave for about 1 minute to 1 minute and 30 seconds.
Keep canned tuna and salmon at home for quick meals or snacks. They are an excellent combination of muscle-building protein and omega-3 fat.
Drain off any excess liquid, then combine tuna or salmon with mayo or Greek yogurt and beans or whatever vegetables you have. You can also add a little lemon juice or mustard if you like.
Spread on wheat bread and top with cheese.
Grill in a skillet or the oven until bread is toasted and cheese is melted.
This is a great, healthy, high-energy breakfast food that is also great to make in large batches and take for lunch.
Add a cup of oats, cinnamon, an egg, a tablespoon of peanut butter, and a small diced apple to a saucepan. Then add organic whole milk until it is the consistency you want.
Cook on low heat for 10 minutes.
Whole wheat pasta is undoubtedly an easy starter for quick meals.
Roast chicken pieces in a 350-degree oven for 20 minutes while the pasta cooks.
Drain the pasta, add pesto and green leafy vegetables, like kale or spinach, then simmer.
This dish is also perfect for any leftover rotisserie chicken and veggies you may have from Sunday lunch or dinner.
Many people think you need a wok to stir fry, but it can also be done in a large non-stick pan. Shrimp meat is quick and easy to make, as is whole grain brown rice or quinoa, especially if you use pre-cooked grains from the health food store.
Add ginger, garlic, and herbs for flavor and finish with sesame oil and soy sauce.
Tortillas are good for wraps and easy to make into a breakfast taco by adding scrambled eggs, rice, veggies like peppers or onions, and salsa.
A quick way to cook the eggs is to put them in a microwave-safe bowl with some organic whole milk, cheese, chilies and cook until done.
You can sauté the veggies to save time but if you are microwaving the eggs, put them on top of your veggie mixture for a couple of minutes before serving.
Cheese lovers, feel free to add some parmesan cheese on top.
Salmon fillet can be steamed or baked in the oven for a 15-minute meal. Side it with brown or wild rice and a few seasonings, such as salt and pepper, ginger, basil, or rosemary—quickest method: microwave the rice while cooking the salmon.
Add steamed or roasted vegetables on the side for a complete meal.
Healthy eating is important for everyone, but it's especially critical for athletes. If you're an athlete looking to be successful in your sport or if you want to improve your performance, then eat a nutritious diet that will give you the energy and nutrients needed for training and game day!
