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By Victor Tringali, B.S., C.S.C.S.
Optimal performance requires optimal fuel. In order to perform at your best, you need to feed your body with premium fuel. Too often athletes demand the most from their bodies but don’t feed it with an abundance of good nutritious food.
By following these basic guidelines you will give your body what it needs to look, feel, and perform at it’s best.
1. Always eat breakfast. This is your most important meal of the day. During the night while you sleep your body isn’t ingesting any nutrients to aid in muscle repair. It’s important to feed your body right away with good sources of protein and carbohydrates in order to start the repair and growth process and also provide energy for the demands later in the day.
2. Eat frequently. The key to nutrition is absorption. Smaller more frequent meals provide greater nutrient absorption and raise metabolic rate. Imagine a dry sponge. If you dump a pail of water on that sponge it will only absorb some of the water. However, if you slowly pour small amounts of water on that same sponge it will absorb a larger amount of the water from the pail. Your body works the same way.
3. Combine carbohydrates, proteins and fats at each meal. Combining the 3 basic macronutrients provides a slower more consistent release of these nutrients into the bloodstream which will also yield more consistent energy levels.
4. Eat before you workout. Eating a meal that includes lean protein, and both complex and simple carbohydrates 1-2 hours before training is vital for optimal performance on the field or in the gym.
5. Eat within 30-60 minutes after you workout. Other than breakfast, this is the next most important meal of the day. After intense training, your body is primed for nutrient absorption. Take advantage of this opportunity to refuel with both carbohydrates and proteins. During the first hour after training your body will absorb nutrients at a greater rate than usual. Don’t miss out by waiting too long to eat.
6. Include fibrous vegetables each day. Fibrous vegetable cleanse the intestinal tract and aid in digestion and nutrient absorption
7. Drink plenty of water. Keeping the body hydrated is vital to performance. Lack of fluids can cause cramping, lead to injury and blunt nutrient uptake. Water also serves as a catalyst to all the chemical reactions in the body.
8. Take a daily multivitamin. Let’s face it. None of us eat perfectly.
Taking a multi vitamin is like an insurance policy for proper nutrition.
Some good food choices: (Remember to combine a protein with a carbohydrate.)
Proteins
Chicken - Fish - Eggs - Beef - Turkey - Protein Powders - Cottage Cheese
Carbohydrates
Potatoes - Rice - Pasta - Whole Grain Breads - Yams - Corn - Oatmeal - Fruit
Vegetables
Green Beans - Spinach - Salads - Asparagus - Broccoli |
