It all starts with food. When we look closely at exactly “what” we are putting into our bodies, it can make all the difference. We also need to look at the amounts that we are putting into our bodies. When it comes to athletic performance- the quality and quantities of our food can play a HUGE role.
I spend my days coaching teenage athletes in the weight room. My observations tell me that most are well underfed and filling their bodies with mostly “empty” calories. From the perspective of a coach and a parent… let me help you fix that! Making some small changes consistently over time can produce a world of change- for the better.
Step 1- JUST EAT!
The first step is just making sure your athlete is eating ENOUGH. Just like our vehicles, we can’t run on fumes, we must FILL UP our tanks for optimal performance. Food is fuel and fuel equals “ENERGY”. We need to get it any way we can sometimes, but if we can get in the habit of filling up with “life giving” fuel sources that’s when we will start to thrive.
Now, our town’s McDonald’s sits on a gold mine. Our high school and junior high have their own personal cross walk just to get there. I see the line of students flowing across the street on game days to go and grab their pregame “fuel”. Now, don’t get me wrong, I enjoy an egg McMuffin from time to time, but we must ask ourselves what kind of energy a large coke or milkshake, fries and Big Mac are going to give us. The answer? The kind that spikes quickly and then comes to a hard crash and burn. However, if fast processed food is the ONLY WAY, then it’s better to eat something than nothing. Just GET CALORIES.
Step 2- PROTEIN
Let me say it again. PROTEIN! When we exercise, we tear down muscle tissue and apply stress to our muscles (which is how we help them grow- it’s good stress!) Protein is essential for repairing that muscle tissue and preventing catabolism (aka- muscle break down).
I suggest protein at every meal and also getting into the habit of incorporating some pre and definitely POST workout or practice. That can be in the form of a shake or bar for ease. Male athletes should try to get 1 gram of protein per pound of bodyweight in each day. Female athletes should try to get at least .7 grams per pound of bodyweight.
Other benefits of eating protein include helping us maintain a healthy metabolism, stabilizing blood sugar, maintaining strong bones, keeping us full and satisfied longer, keeping our hormones in balance, improves our immune systems, and can even be great for our skin and hair. Sold yet? That’s A LOT of benefits!
Step 3- Focus on GOOD CARBS
Some say that carbs are the enemy. FALSE! Carbs fuel performance. As an athlete, carbohydrates are crucial. I suggest making white rice, oats, and potatoes your best friends. We can put fruit on that list too.
There are two types of carbohydrates- High sugar, starchy carbs and our high fiber carbs.
We want to reach for our higher sugar, starchy carbs pre-workout or pre-game. (Maybe 30/40 minutes before) These carbohydrates digest quickly and can fuel our intense training. High fiber carbs will be what you want to reach for when you’re wanting to recover. They digest slowly, can stabilize our blood sugar and are often rich in vitamins and minerals.
Of course, fruits and other vegetables are great options too. In fact, if you can get in as many colors of the rainbow as you can each day, it will help you get several important vitamins and nutrients. Each color of fruit and vegetable contains different important nutrients.
If you’d like more info on the importance of macronutrients (aka- Protein, Carbohydrates and Fat), Visit this post: What are Macros and How do I Track Them?
Step 4- Incorporate Healthy Fats
Fat sometimes gets a bad rep too. There are so many great benefits when we are eating the proper amounts of fat. Fat provides long-lasting energy and can help to stabilize blood sugar. Fat can also support healthy hormones needed for muscle gain, cushion our joints and can help support healthy brain function. We need it!
Easy options include nuts and trail mixes, nut butters, avocado, certain types of dairies, coconut and all types of oils we cook our foods in, and some meat sources have higher fat contents than others (like pork and beef) Also we have hidden fats (found in things like chips and crackers). Being mindful of serving sizes will always go a long way.
Step 5- HYDRATION, HYRDRATION, HYDRATION!
Whenever someone comes to me with a concern of achy muscles, getting headaches during workouts, or even low energy, my first question is always, “How much water have you been drinking?” I don’t think we fully understand the HUGE benefit of simply being hydrated. Your body needs at least half of your body weight in ounces of water each day. If you are sweating and working out strenuously, you can up that number to one ounce of water per pound of bodyweight. If you weigh 150 pounds, you should be drinking 75 ounces of water per day… minimum!
Water cushions our joints, helps to regulate our body temperature, delivers nutrients to our cells, helps digestion, and supports healthy brain function. Do you have brain fog often? Low energy or nauseous during your workouts? How much water did you have throughout that day? There’s a large chance that it’s all correlated and you need to sub out some of your coffee or pop for some good ol’ H2O. Good rule of thumb is to always reach for WATER FIRST. Start your day off right, because that is a WHOLE LOT of benefits I just listed!
It helps when you have a good water bottle you like and that is easy to transport. A protein shaker bottle with carabiner is my personal favorite.
Finally- Consistency is KEY!
We will have greater results if we practice consistency in ALL of these areas. Our bodies can’t reap the benefits if we only hydrate 3/7 days a week or if we fuel well only on game days. Everyday counts. It’s the small things that we do day in and day out that make the biggest difference. Yes, it may take a little bit of planning and preparation but in the end, it’s worth it. I promise. Make a plan, stay hungry and let’s EAT TO PERFORM!
*View our resources page for a list of favorite protein powders, bars, vitamins and supplements.
*Photos taken by Dave Campbell and Dan Harden
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