Training like an athlete is one thing, but what about the way we fuel our bodies? Nutrition is important for every human, regardless of whether you are a professional athlete or someone who is trying to remain active. Food is not only the fuel that gets you through your workday or training session, but it is also the source of all nutrients that can help determine your overall health and well-being. At Spooner Sports Institute, I get the pleasure of being a part of a world-class team that works with professional athletes during their off-seasons. This is such a critical period to the improvement of the athlete, but the work does not end when the workout is over. What the athletes are putting into their bodies is just as, if not more, important than how they are training their bodies for their sport. Alongside the professional athletes I train, I also have the pleasure of working with those who are seeking to simply move better and feel better. Although these individuals do not have an athletic season to prepare for, it is still critical for them to be at their best for daily life and have the proper energy to do so.
Unlock Your Inner Athlete
Some sports require weight maintenance or focus heavily on physique, while others require more strength and endurance. From either end of the spectrum or somewhere in between, there are basics that need to be applied to every athlete, recreational to professional. Three main areas of focus for everybody to follow include:
- Balance
- Eating is highly individualized. There is not a one-size-fits-all plan or a strict set of rules to follow; it is all about tailoring your nutritional game plan to best support your body and goals. A balanced perspective to eating will help you stay aware of what you put in your body, and it will also make you more likely to develop long-term healthy eating habits. We are never going to be perfect, however we can aim to give our bodies the best fuel the majority of the time. Calories supply the energy and fuel our bodies need; think of it like putting gas in your tank. Choosing the right type of gas and the highest quality fuel can help us go further and faster. Eating the right amount of calories will help with weight gain or weight loss.
Having a balance of the two types of nutrients is also key for setting the body up for success. First, macronutrients, which include carbohydrates, fats, and proteins, provide the body with calories and each macronutrient is utilized by the body in different ways. Carbohydrates act as the primary fuel source for the brain and power our high intensity activities. Proteins are the body’s building blocks and aid in building muscle and maintaining the immune system. The recommended daily intake for most individuals is 0.5-1.0 grams per pound total body weight. Fats contain powerful nutrients and antioxidants for cellular repair of joints, organs, skin, and hair. Fats also aid in nutrient absorption and act as an extra fuel source for the brain. Daily requirements for fats and carbohydrates depend on weight goals and activity levels. Second, there are micronutrients, which include fruits and vegetables, that contribute to the repair of the body and act as its support staff. The more natural food, the better. Having a balance of macro and micronutrients allows you to create a game plan to fit your activity levels.
- Fuel Consistently for Your Workouts
- Fueling consistently throughout the day is important for consistent energy, limiting stress, and maximizing our metabolisms. Enter your activity with enough fuel to give your maximum effort. Top off your fuel tank with a small, balanced snack up to 2 hours before activity to improve performance and jump-start recovery. Within 30 minutes of training, it is important to refuel the body with carbohydrates and proteins to help the recovery process get started. For example, I had a client who began plateauing in her strength gains. As she worked in academia, I was aware of her busy schedule. She would often come to training from work and go straight back to work after our training sessions without proper caloric intake. We were able to come up with a game plan that worked for her where she would eat a small snack such as a granola bar before she left for work, and then have some fruit and a protein shake for quick fuel after the workout. Not only have her energy levels been more stable throughout the day, but along with proper training principles, her strength gains have remained more consistent.
- Want to learn more about fueling your body for the best performance? Read “Fueling Your Movement and Why It Matters” on the Spooner blog to dive deeper into sports nutrition.
- Hydration
- To maintain hydration, drink water. Water is essential to our body because it helps with energy levels, improves recovery, and aids in mental clarity. It is recommended that an individual drinks ½-1 ounce of water per pound of body weight per day. This means that a 200-pound person should at minimum be drinking 100 ounces of water per day, which equates to slightly less than one gallon. Start your day by drinking water and keep up with your hydration needs throughout the day. Dehydration leads to decreased performance.
Avoid dehydration! Read about how to achieve and maintain proper hydration throughout intense physical activity from “Effects of Dehydration on Athletic Performance“
Bonus Fuel
Fueling our bodies with quality, whole foods is the gold standard, but, despite our best efforts, perfect fueling is not always possible. Supplements can be used as a bonus to help bridge the gap for your overall nutrition. When looking for supplements, it is critical to look for ones with the NSF Certified for Sport certification. This certification not only guarantees the contents of the supplement fully match what is printed on the label, but it also means these certified supplements must meet rigorous standards that include comprehensive lab testing. As mentioned earlier, the go-to supplement I recommend to all of my clients is protein powder. Beef or whey protein powders are excellent options for post workout because they are quickly absorbed into the bloodstream and help speed up the process of muscle recovery and rebuilding. Vegan protein powders, although not as quickly absorbed into the bloodstream, are also a great option for those with allergies or dietary restrictions. Another supplement I recommend, especially during the Arizona summers, is a hydration complex. These products contain all of the main electrolytes in the body which help promote optimal hydration. Since your body loses electrolytes through sweat during exercise, sometimes we need a little extra assistance to replenish these nutrients outside of just water. Always keep real foods your primary fuel source, and use supplements as a bonus when necessary.
Design for Sport, available through Spooner Sports Institute, is my supplement brand of choice for myself and my athletes. As it is NSF certified, I know I am getting the amount of protein or electrolytes exactly stated on the nutrition label. Also, their Beef Protein, which has 21 g of protein, is delivered in the form of peptides in order to absorb the most effectively. Their Hydration Complex includes nutrients like D-Ribose and Taurine to elevate the electrolytes in the product and your own recovery. These two supplements truly can help elevate your nutrition.
Maximize Your Potential
Food is life and we have to eat to keep on living. So why not live well and choose foods that help you balance energy levels, mood, and overall quality of life? The moment you start thinking about food as a resource to live your best life, you begin to tap into your body’s true potential, and you will be amazed at how great you feel. An athlete’s eating habits must reflect the needs demanded from training. They must have a plan when it comes to eating in order to maximize their potential and see incredible results. This is possible for anyone trying to remain healthy. No matter how intense your training is, putting some structure and thought behind your eating can deliver you better results that last.