I recently returned from attending a sports nutrition workshop at the U.S. Olympic Training Center in Colorado Springs, Colorado. It was a fantastic experience as I learned from some of the best sports dietitians in the country. I wanted to share with you some of the top tips.
1. Periodization of Eating.
Just like periodization of your training for your sport into macro, meso, and micro-cycles, eating should be adjusted to the demands of your training. During high volume intensity training/racing, more food and fuel are needed, especially in the form of carbohydrates (carbs). An easy way to implement this is to imagine dividing up your dinner plate. During this time, starchy carbs and grains would cover 1/2 your plate while lean protein and veggies would each cover a 1/4 of your plate. During your rest/off-season, less food and fuel is needed. Starchy carbs and grains and lean protein would each comprise 1/4 of your plate while veggies and fruits would be increased to cover 1/2 your plate.
2. Eat to Compete. Focus on weight loss during the off-season.
Many endurance athletes fall into the trap of thinking they're going to lose weight while training for an event. Trying to diet while training intensely compromises your performance and delays your recovery. Not eating enough to support your activity can backfire as your appetite rears up like a 2-headed monster causing you to inhale everything within reach.
3. Hydration, Hydration, Hydration.
Staying hydrated is one of the most important things an athlete can do. Losing as little as 1-2% of your bodyweight (or about 2-3 pounds for a 150-pound person) can negatively affect your performance. Early complaints of dehydration can include fatigue, lack of focus, muscle cramps, and dizziness while severe fluid loss can cause abdominal pain, chest pain, lethargy and confusion. It's crucial that you go into your training or event well hydrated since trying to make up for it during training is like pouring water into a bucket with a hole in it. You won't be able to make up for a dehydrated body. The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. Just keep in mind that your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.
4. Post-Exercise Nutrition
Refueling within 15-60 minutes (ideally 15-30 minutes) after exercise helps you recover from exercise, lessens the risk of injury, and also maintain a healthy immune system. This is known as "the golden hour" as ingesting carbohydrate with a little bit of protein during this time helps to increase your stored carbohydrates (glycogen)and also helps to repair your muscles. Don't think you have to rely on sports bars and drinks for your post-exercise nutrition needs. Real food such as low fat chocolate milk, string cheese and a piece of fruit, or even a peanut butter and jelly sandwich works just as well and is often less expensive.
Hope you enjoyed some of these highligts. To truly optimize your performance, I can work with you to individualize your plan so it's customized to your sport and lifestyle.
1. Periodization of Eating.
Just like periodization of your training for your sport into macro, meso, and micro-cycles, eating should be adjusted to the demands of your training. During high volume intensity training/racing, more food and fuel are needed, especially in the form of carbohydrates (carbs). An easy way to implement this is to imagine dividing up your dinner plate. During this time, starchy carbs and grains would cover 1/2 your plate while lean protein and veggies would each cover a 1/4 of your plate. During your rest/off-season, less food and fuel is needed. Starchy carbs and grains and lean protein would each comprise 1/4 of your plate while veggies and fruits would be increased to cover 1/2 your plate.
2. Eat to Compete. Focus on weight loss during the off-season.
Many endurance athletes fall into the trap of thinking they're going to lose weight while training for an event. Trying to diet while training intensely compromises your performance and delays your recovery. Not eating enough to support your activity can backfire as your appetite rears up like a 2-headed monster causing you to inhale everything within reach.
3. Hydration, Hydration, Hydration.
Staying hydrated is one of the most important things an athlete can do. Losing as little as 1-2% of your bodyweight (or about 2-3 pounds for a 150-pound person) can negatively affect your performance. Early complaints of dehydration can include fatigue, lack of focus, muscle cramps, and dizziness while severe fluid loss can cause abdominal pain, chest pain, lethargy and confusion. It's crucial that you go into your training or event well hydrated since trying to make up for it during training is like pouring water into a bucket with a hole in it. You won't be able to make up for a dehydrated body. The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. Just keep in mind that your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.
4. Post-Exercise Nutrition
Refueling within 15-60 minutes (ideally 15-30 minutes) after exercise helps you recover from exercise, lessens the risk of injury, and also maintain a healthy immune system. This is known as "the golden hour" as ingesting carbohydrate with a little bit of protein during this time helps to increase your stored carbohydrates (glycogen)and also helps to repair your muscles. Don't think you have to rely on sports bars and drinks for your post-exercise nutrition needs. Real food such as low fat chocolate milk, string cheese and a piece of fruit, or even a peanut butter and jelly sandwich works just as well and is often less expensive.
Hope you enjoyed some of these highligts. To truly optimize your performance, I can work with you to individualize your plan so it's customized to your sport and lifestyle.
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