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Nutrition Tips for Athletes

Udpated March 21, 2019

Eat 4-5 meals a day

Eat breakfast everyday

Eat most of your vegetables and fruit in raw form

Try and eat all the colors in the crayon box (fruits & vegetables)

Sufficient protein should be present in all meals (especially breakfast) to prevent extreme insulin fluctuations due to rapid digestion of carbohydrates

Highly processed foods (such as sugars, oils, and flour) should be avoided in excess. They are not recognized by the body and make them difficult to process.

Design your diet so that you receive a complete mix of all the nutrients everyday to promote recovery and restoration and to enhance your immune system function.

Post workout nutrition can drastically reduce the time needed to recover.

* The body is much more efficient in restoring carbohydrates 15 minutes after a strenuous workout. Carbohydrates are the primary fuel during exercise – needs to be restored by the body.

* Post workout drink: 1 gram of protein for every 3 grams of carbohydrate. (.3gm of protein/lb. of lean body weight)

* Drink approximately 64 oz. (8 glasses) of water daily. Bring a water bottle with you everywhere (especially practice).