Athlete Nutrition

On Thursday, I was honored to present a lesson on nutrition for athletes to my old high school's lacrosse team! I educated the girls on the importance of nutrition and hydration, what to eat before working out, what to eat after, and how to stay hydrated. It is so important to eat right and hydrate to perform the best, recover quickly, gain more energy, to adapt to training, improve body composition and strength, maintain a healthy immune system, reduce injury, and reduce stomach pain.
Here are is a brief overview from the lesson:

1. Importance of eating healthy:

• Carbohydrates are the most important source of energy for athletes, about 50-65% of total intake should come from carbs, no less than 130 grams per day. Think food: oatmeal, cereal, whole grain breads, fruit, pasta, rice, potatoes, quinoa, couscous, etc.
• Protein is necessary for building and repairing muscles, bones, skin, and tissues. Protein is not the recommended source of energy, even though it will be used when carb intake is low. When your body uses protein for energy, it will take stores from your muscles and tissues, while making the kidneys work harder. Endurance athletes (runners, swimmers, bikers) need 1.2-1.4 grams per kg of body weight (1 lb/2.2= kg). Power athletes (cross fit, weight lifters) need 1.2-1.7 grams per kg of body weight.  For example: a 140# endurance athlete needs 76 grams-89 grams of protein. Think food: 2 cups of fat-free milk=16 g, 8 oz of plain low-fat yogurt= 12 g, 1 tbs peanut butter= 7 g, 3 oz baked chicken=26 g, 3 oz salmon= 21 grams, 1 cup quinoa= 8 g, 2 eggs=12 g. 

     2. What to eat before:

• Eat 1-3 hrs before, too close to activity will cause stomach discomfort. Eat carbs and protein. Think food: peanut butter and banana sandwich, turkey sandwich, apple and peanut butter, PB & J, oatmeal with low fat milk and fruit, handful of nuts and raisin, or Greek yogurt with fruit.

     3. What to eat after:

• There is a short window of 15-60 min after the workout to replace muscle fuel (from carbs), repair damaged muscle tissue in order to stimulate the development of new tissue for muscle growth (from protein), replace fluid, and to help recover better.  Think food: 3 carbs to 1 protein, a few ideas: low fat chocolate milk, yogurt, half a turkey sandwich, smoothie with low fat milk and fruit, cottage cheese and fruit, grilled chicken or fish with a sweet potato and veggies, etc. 

    4. Hydrate properly: 

• Urine color when you wake up: lemonade and NOT apple juice color!
• Sweat loss: weigh yourself before and after workout, each pound lost= consuming 2.5 cups of water to replenish fluid loss. 

Source: Academy of nutrition and dietetics (www.eatright.org)

After the nutrition lesson we did a tabata workout, which is 20 min high intensity intervals and 10 sec rest for 8 rounds. The girls did an excellent job!

1. Sprints
2. Burpees and jumping jacks
3. Jumping squats and walking lunges
4. Scissor abs and leg lifts
5. Mt climbers and inch worms

I hope the girls were able to learn and enjoy my lesson as much as I did! I had a blast and I wish them good luck with their games (better nutrition= better performance!)!