December 29, 2009

Basic Nutrition for Athletes

The ability of athletes to perform at peak levels can be limited by several things, one of them being how well their muscles recover and repair themselves after high intensity workouts, practices, and competitions. Although many factors contribute to recovery, nutrition may be the most important. However, it is often the most neglected and misunderstood component. Most importantly it is extremely crucial to have the basics down.

If you aren't already practicing the below-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), worrying about everything else is pretty pointless.

These tips are your foundation!!!

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

Put these tips to use and you will see the benefits in not only your physique, but your performance as well!

Click here for Great Recipes for Smoothies and Other Protein Intake
Click here for Foam Roll devise and exercise techniques
Click here for a sample grocery list