Basic Breakdown of Performance Nutrition
Written by Conquer Athlete Coach Brad Giglio
Performance nutrition is an essential component of an athlete's training regimen. Proper nutrition can provide the fuel and nutrients necessary to support physical activity, improve recovery, and optimize overall performance. We will dive into the important components of performance nutrition for athletes and provide a few tips for incorporating them into your daily routine.
Carbs
First and foremost, carbohydrates are a vital source of energy for athletes. They provide the body with the glucose it needs to fuel the muscles during exercise. Athletes should aim to consume at least 55% of their daily calories from carbohydrates, with a focus on complex carbohydrates such as whole grains, fruits, and vegetables. These foods also provide important vitamins and minerals that support overall health and well-being.
PROTEIN
Next on the list is protein. Protein is necessary for the repair and growth of muscles, tendons, and ligaments. Athletes should consume at least 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, eggs, dairy, and plant-based proteins such as beans, nuts, and soy.
Fat
Fat is also an important component of an athlete's diet. While it is often demonized, fat is necessary for the absorption of certain vitamins and minerals, and it also serves as an energy source during endurance activities. Athletes should aim to consume at least 20% of their daily calories from healthy fats such as olive oil, avocado, nuts and seeds, and fatty fish.
Hydration
Hydration is also essential for athletic performance. Dehydration can lead to decreased performance and increased risk of injury. Athletes should aim to drink at least 17-20 ounces of water 2-3 hours before exercise, and continue to drink during exercise. Focusing on sipping liquid, not guzzling. Too much, too fast will not allow for proper gastric emptying and can decrease performance output. Electrolyte-rich drinks can also be beneficial for endurance activities lasting longer than 60 minutes. Look for mixes or drinks that have a quality balance of sodium, magnesium, and potassium.
Timing
In addition to these key components, athletes should also focus on consuming nutrient-dense foods and timing their meals and snacks properly. Eating a balanced meal containing carbohydrates, protein, and healthy fats 2-3 hours before exercise will help to fuel the body and provide sustained energy. Consuming a snack containing carbohydrates and protein within 30 minutes of completing exercise can help to support recovery.
Balance
Incorporating these components into your daily routine may seem daunting at first, but it doesn’t have to be. A good rule of thumb is to make sure that every meal includes a source of carbohydrates, protein, and healthy fats. Snack on fruits and veggies, and always have a bottle of water handy. And remember that it’s ok to indulge once in a while, it’s all about balance.
In conclusion, performance nutrition is an essential component of an athlete's training regimen. Proper nutrition can provide the fuel and nutrients necessary to support physical activity, improve recovery, and optimize overall performance. Athletes should focus on consuming a balance of carbohydrates, protein, healthy fats, and staying hydrated. By incorporating these components into your daily routine, you can take your performance to the next level. Remember, eat well, train hard and always stay hydrated!
If you have any questions or want to learn how we work with athletes and factor in nutrition into our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
