What Should I Eat to Maximize Performance?
Nutrition is an important part of an athlete's restoration from training and shouldn't be overlooked. A balanced nutritional program that meets the needs of the individual will go a long way in maximizing progress from daily workouts.
Here are some general pointers for a sound nutritional program for athletes:
- Athletes should consume approximately 1-1.5 grams of protein per pound of body weight daily. For example, a 150 pound athlete would need between 150-225 grams of protein daily.
- Processed foods should be minimized. Processed foods are those which do not come from mother-nature. Examples of unprocessed foods are fruits, vegetables, nuts, and grains. Examples of processed foods are candy, bread products, and luncheon meats.
- Alcohol should be eliminated from the diet as it is an empty source of calories and also puts the body into a catabolic state.
- Not all fats are bad. Certain fats such as those found in olive oil, avocados, nuts, and fish are excellent for vascular health. Unsaturated fats, such as those found in fried foods, are terrible for vascular health, blood pressure, and cholesterol levels.
- Not all carbohydrates are good (or bad). Sugars are a type of carbohydrate that should be minimized for their negative effect on energy levels, fat storage, and blood sugar levels. Complex carbohydrates are best because they will provide a more sustained and longer lasting source of energy.
- Take a multi-vitamin.
- Stay well hydrated by drinking water, juice, or teas (preferably unsweetened).
- Red meats should be consumed sparingly.
- Sodium (salt) intake should be minimized.
- Try to maintain stable blood sugar levels by eating several smaller meals throughout the day.
- Minimize empty calories. This means that if a food has many calories but little nutritional value (vitamins, minerals, and antioxidants) you probably shouldn't be eating it. Candy is an excellent example of an empty calorie food. In contrast, a piece of fruit may have a similar sugar and caloric content but it is packed with vitamins and antioxidants.
- Hunger is not necessarily an indication that the body has all the nutrients it needs.
- After a workout, a small meal or snack containing both carbohydrates and protein should be consumed to maximize recovery. After a workout, it is also acceptable and advantageous to consume moderate amounts of sugar. This will better help to fuel the energy starved muscles and assist in protein uptake.
- The depth of color of fruits and vegetables is highly correlated with their nutritional value. That is, a deeply colored green spinach leaf will be far better for you than a pale white iceberg lettuce leaf.
- There are no "miracle foods" or supplements that can supply all of your nutritional needs. Eating a variety of foods rather than the same ones every day provides you with a better opportunity of covering all the "nutritional bases."
