Performance Pyramid

 Let's put all components of your preparation from a nutrition standpoint into perspective. We want to make sure you're fueling your body with adequate energy, hydrating with enough fluids, getting a minimum of 7 hours of sleep at night and focusing on your nutrient timing. The least important part of this complex pyramid is supplements. Without focusing on all the steps listed above, no supplement is going to be a magic pill or answer to improving your performance. You may notice an improvement right after starting a supplement, but this will not last long term and could ultimately lead to decreasing your performance.

Like I have mentioned multiple times before, I do not approve supplements until I ensure all other areas are being taken care of. Supplements are meant to supplement a solid nutrition plan. If you take a look at the pyramid, this shows the importance of each component of your fueling plan. The most important is making sure you are meeting your energy needs followed by hydrating appropriately. When you are not fueling and hydrating you are putting yourself at an increased risk of injury. Sleep is an area that gets pushed to the side and I often hear athletes say, "I don't need much sleep." That's what we think, but by making sleep a priority you will recover faster and a lot better and feel refreshed and ready for your next workout or competition. Nutrient timing is an area that takes some practice and making sure you are fitting your nutrition in throughout your day. You want to be sure to eat or consume a supplement within 1 hour of your workout to aid in recovery. I suggest always having a snack with you to help with this.

Supplements - the least important step here. The point I want to make about supplements is you don't need a supplement to perform at your best.

 As the end of the school year is approaching and summer is right on our heels, I want to re-visit the truths about your performance. Once you are in a different routine and oftentimes don't have as much structure in the summer, it's easy to start letting your nutrition and recovery take a hit. If you want to stay at the top of your game, it's important to stay on top of a routine. You don't want to get in a habit of skipping meals, staying up late playing video games, not taking time to stretch after workouts and not hydrating-to name a few. In order to be your best, it takes dedication. If you're planning to play in college or make it to the pro's, just remember, those athlete's aren't backing off their routine and neither are some of your competitors. 

Athlete's often come to me and ask about a supplement, usually for a quick fix to gain muscle mass. The solution to this is not a supplement, but rather, making sure you're sleeping at least 7 hours/night, eating a good variety of carbohydrates/protein/fruits/vegetables, hydrating, taking time to recover after workouts & competition, managing your stress and having a consistent meal/snack pattern. There's a big misconception that being lean and at the top of your game can be accomplished by a few simple steps without dedication. Social media can be your worst influence, so use caution with what accounts you choose to follow and model your behaviors after.

First I discussed pitchers and catchers, now I would like to provide nutrition information for position players. While some positions are more active than others, no matter what position you play, your nutrition is important. I will often hear athlete's say, I play in the outfield and sometimes barely move from one position, so I don't need to eat as much. While it is true, you may not have much activity in a game, your role is still important. During the game, you are still burning energy and you're likely hitting; trust me, focus on your nutrition too. If you want to be able to hit dingers, make sure you're setting yourself up for success off the field as well.

Depending on your position and activity level during games, your carbohydrate intake will vary. If you are in a more active position, aim for 1/2 your plate to be carbohydrates at pre-game meal. If you feel you aren't as active, aim for 1/3 of your plate to be carbohydrates. The rest of your plate should be 1/4 protein and the rest fruits and vegetables. It's also important to properly hydrate leading into the game and during the game as you don't want to increase your risk of injury by not hydrating your muscles.

As with pitchers and catchers, it's okay for you to also snack during the game. I get it, games can be long, so you want to be sure you have adequate fuel to make it through the game. Keep these snacks simple and something that's easy to grab and go or eat a few bites, save until the next inning or be able to open and close often if needed. Your role is just as important, so you want to be sure you're on top of your fueling game as well.

Lastly, if it's a game you aren't participating in, out in the field or hitting, nutrition is still an important focus. Maybe you'll be playing the next game. You want to be sure you've fueled properly to prepare for that game. Fueling for the game ahead doesn't start at pre-game meal, it starts days in advance, so you always want to be ready!

 Spring is here and baseball season is close to full swing. With this comes lots of games and tournaments with little rest and sometimes little time to think about what to eat. Your nutrition is so important during the season to help prevent injury and keep you on the field and feeling strong for the entirety of the season. Regardless of your position, you still want to ensure you're eating properly and have snacks with you as needed. For pitchers and catchers, you're taking multiple reps each game which can wear your body down if you aren't taking care of yourself. It's okay to have snacks during the game to keep you going. 

Leading up to your day to pitch, you'll want to increase your carbohydrate intake 3-4 days prior. What does this look like? It's a gradual increase. Start with 1/4 of your plate carbohydrates and gradually increase each day to work up to 1/2 your plate being carbohydrates by the day before you pitch/catch. This helps to ensure your energy stores (glycogen stores) are filled to provide you with max energy for your outing. After your outing, you'll want to have 1/2 your plate with carbs that evening and then taper back your carbohydrates until it's time to start leading up to your next outing. This is a cycle you'll want to continue through the season. Say you're a Friday night starter; starting on Tuesday, gradually increase your carbs so by Thursday you are eating 1/2 a plate of carbohydrates at each meal. After your game Friday-Tuesday morning, you'll decrease carbohydrates to 1/4 of your plate. Then restart that cycle.

Pre-game meals are also important. Be sure to have 1/2 plate of carbohydrates, 1/4 plate protein, and the rest of your plate fruits and vegetables. Ideally, your pre-game meal is 3.5-4 hours prior to the start of the game to allow food to digest. Nervous and aren't able to eat a lot at a pre-game meal? Just be sure you have adequate snacks during warm-ups and during the game as needed. 

Good snacks to have on hand:

-Mixed nuts

-Applesauce pouches

-Fruit snacks or energy chews

-Fresh fruit

-Granola bars

Think of snacks that are easy to grab and be able to eat on the go or take a couple bites and put it down until the next inning. If you're a pitcher or catcher needing help with your in-season fueling, now is the time to reach out!

What does RED-S stand for and what does it mean? RED-S (Relative Energy Deficiency in Sport), previously known as the female athlete triad, can affect both males and females. RED-S occurs when there is a greater output of energy than intake of energy to fuel your body. If you or someone you know is struggling with RED-S, please reach out for help as performance can be impacted and increase your risk of injury. This energy imbalance could be by accident or on purpose. A prolonged time in an energy deficient state may lead to some of the following symptoms:

-Fatigue

-Weight loss

-Dehydration

-Stress fractures

-Fasting for periods of time

-Limiting of foods

-Loss of menstrual  cycle (female)

-Extreme exercise

-Bone loss

These are just a few of the symptoms and just because you have one of the above symptoms does not mean it's RED-S. I recommend first talking with your doctor if you are experiencing any of these symptoms or know someone that is. The next step is to work with a sports dietitian to help improve your relationship with food and ensure you are taking in enough energy to keep up with your energy output.

RED-S is 100% treatable, however, it will take time. As hard as it may be, there are times you may need to approach your coach if you feel they are focusing too much on what you should look like, what weight you should be at or are focused on your competition more than your health.

Be an advocate for yourself! If something doesn't seem right, reach out for help.

We all spend too much time scrolling through social media during the day. As you scroll, do you feel yourself second guessing how you feel? Are you judging or comparing your body against the posts you are seeing? Do you obsess over what people think of you? Are you obsessing over what you eat each day? If you answered yes to any of these questions, we need to re-evaluate the accounts you follow.

When we are constantly seeing content that is causing us to stress out, it is doing more harm than good. I will admit, I am guilty of this as well. As I first started doing more workouts on my own I started following more accounts that had home workout ideas. What I didn't realize was the affect some of those accounts would have on me. I noticed I would compare myself to them and would be too hard on myself to be better. I have since unfollowed those accounts and am a lot happier because of it. If this sounds like you, you aren't alone.

I challenge you to really take a step back and look at what types of accounts you are following. You will notice a common trend in the information being put out there by those accounts. If any of these accounts make you second guess yourself, unfollow them. Unfollow them NOW. You are good enough and you are more than the number on a scale. One thing to keep in mind, almost all of those pictures posted have been edited to make themselves look like the 'ideal' person everyone talks about, ie: thin, toned, tan, perfect skin....every person is different and every person will have a different body type and that's okay! You want to be comfortable in your own skin. If you are struggling with this, reach out to a sports dietitian like myself to help eliminate those negative thoughts. 

If you're comparing your daily intake to what an account posts they "eat in a day", stop right there. What they are eating works for them and that's great. What you eat in a day works for you and that's great as well. This in turn can lead to negative thoughts about what you are eating or negativity towards how much you weigh, especially if someone is posting about the workouts they do, what they eat and what they weigh. The number on the scale includes so many factors. You are more than that number!! 

Your social media can have a negative affect on you in many different ways. Don't let it consume your time and happiness. Surround yourself with accounts that make you feel happy. Done scrolling for the time being and you feel down because of what you saw?, consider unfollowing the accounts that made you feel down.

It's getting cooler/cold outside, hydration isn't as important - FALSE! Hydration is just as important when it's cold out as when the temperatures are rising. Even though you may not feel like you need to take in as much fluid, your body still needs the hydration to perform at your best. Your muscles still need the fluids to move as they should. As a reminder, being in a dehydrated state increases your risk of injury 2-3%. 

When you are walking outside and you can see your breath, that is your body getting rid of fluid. As you sweat in the heat, you lose fluid in different ways when it's cold outside. You may not sweat as much if you're working out in cooler temperatures and that's okay, but still need to hydrate.

General rule of thumb is to consume half of your bodyweight in fluid ounces. For example, 180 lb. athlete = 90 oz. This total intake includes all fluids; milk, juice, coffee, tea, water, broth, etc. You are also going to get some fluids from the fruits and vegetables you consume. Be sure to include good variety in your intake! If you do not have a good water bottle to carry with you, I strongly encourage you to get one, it will motivate you to hydrate more.

If you are a salty sweater (white stains on dark clothing or hats, sweat burns when it gets in your eyes, or tastes salty when it's on your lips), it's important to replenish the sodium lost in your sweat. To replenish this, add in broths, pretzels, black olives, pickles or add a little salt to your food. A couple other options from a fluid standpoint are Pedialyte or Drip Drop. There are additional products on the market, however, I recommend you work with a sports dietitian to know what the best option is for you!

Cramping can still occur in the colder temps. It's important to note that cramping is not just from fluid intake, it can also mean you aren't consuming enough energy to meet your needs. Be sure to check out last weeks blog for a general recommendation on what your performance plate should look like daily. As an athlete, your energy intake and hydration are an important part of your performance.

Fueling is a non-stop process. It's common for athletes to assume on the days they aren't working out they don't need to eat or can skip multiple meals. Fact of the matter is, on off days, you want to prepare your body for the next day of workouts. If you skip meals on an off day, you're putting your body in an energy deficit heading into the next day's workouts. When you start making a habit of this it will negatively impact your performance and how you feel.

Light Day/Off Day

What should your plate look like on these days? 

1/4 plate protein

1/4 plate carbohydrates

1/2 plate fruits & vegetables

When your work load is not as high, your carbohydrate intake will not be as high, but you do not want to eliminate these foods. Remember, carbohydrates are your main energy source not only for your muscles, but also your brain. Protein intake is going to be consistent every day, and again, should not be eliminated on these days.  Your fruits and vegetables will round out the meal and provide you with the nutrients to keep fighting off any illnesses. On an off day, you want to aim for your plate to look this way at each meal. Depending on your workout schedule, you may eat this way every day in the mornings when your work load is heavier in the afternoons.

Workout Days

How does your plate differ?

1/4 plate protein

1/3 plate carbohydrates

1/3 plate fruits & vegetables

As you're aware, you want to sufficiently fuel your body on workout days so you feel strong during the workout and have fuel to complete the workout strong. The biggest difference on this day is you'll want to increase your carbohydrate intake and decrease some fruits and vegetables. Protein intake should remain the same.  You may choose to eat this way daily, depending on your workout schedule.

Game Day/Hard Day

What should I do these days?

1/4 plate protein

1/2 plate carbohydrates

1/4 plate fruits & vegetables

In order to prepare your body for competition or a hard day of workouts, your carbohydrate intake will be the highest. A hard day will vary, but could be a day of lifting, hard practice and an additional workout or maybe you have weight lifting, practice and another light workout. Hard day classification will vary based on individual. Your plate may also look this way following your competition or workout day.

Please note, these are general recommendations. Depending on your weight goals and performance goals, your plate may look different to achieve these goals! For help with your performance plates, please reach out! Remember, what works for one may not work for someone else.

Did you know that sleep is an important part of your recovery and performance? Athletes who get a minimum of 7 hours of sleep each night recover faster, perform better and are able to focus better than those that sleep less than 7 hours. If you are struggling with focus during workouts or your day-to-day tasks, it's worth a shot to think about your sleep schedule.

Not only does a consistent sleep schedule make you feel rested and ready to go, it also has an effect on your nutrition. When you are tired your brain signals that tell you its time to stop eating are a lot quieter and your signals that your hungry become a lot louder. This results in over-consumption of nutrients that you may not have intended to eat. As a result, this can lead to a higher intake of greasy, fried foods which in turn can cause upset stomach or cramping during competition or workouts. We want to focus on taking in quality nutrients instead of quantity.

Are you struggling with a consistent sleep schedule? Give these ideas a try:

-No screen time 1-2 hours prior to bedtime (no cell phone, iPad or gaming)

-No caffeine intake after 3:00 pm

-Read a book prior to bedtime

-Have a bedtime routine

-Sleep in a cool, dark room

-Eliminate noise (if needed use a white noise sound machine)

By getting good, quality sleep you will have increased reaction time and maintain muscle mass. Often times athletes will blame their diet for poor performance when in reality, it can be a combination of poor nutrition and sleep. 

"It's really late by the time my game ends and I don't feel like eating." Guess what, by skipping your post game meal, you are delaying your body's ability to start the recovery process. I understand games are going to end late and the last thing you want to think about is eating, however, this is a very important part of your recovery process to prepare for your next workout or competition. Are these meals going to be fast food from time-to-time, absolutely and it's okay! Don't forget to also rehydrate!

Similar to your pre-game meal, your post game meal should also include carbohydrate, protein, fruit, vegetables and fat. It's best if you can consume this meal at the conclusion of your competition. If this isn't possible, be sure to have a small snack that you can eat until you are able to get your meal.  These nutrients are helping your body start to recover. For pre-game meals we encourage you to avoid a lot of fiber as it can lead to GI discomfort, however, following your game, it's a good idea to add that fiber back in. 

If you are someone that isn't able to eat a lot prior to games because of nerves, you may feel very hungry following the game. It's important that you eat enough to refill those energy stores so you're ready to go the next day. 

As I mentioned these meals may consist of more fast-food or eating out. Some ideas to help you with what to choose: (all options should be paired with a form of hydration source)

- Chipotle or similar: burrito bowl with steak, chicken, carnitas or sofritas, brown rice, fajita veggies, salsa, shredded cheese and guacamole 

-  Chick-Fil-A: chicken sandwich with fruit and salad

- Noodles and Co. or similar: your choice, just be sure to include pasta, protein and vegetables for color

- Sandwich Place: sandwich of choice on wheat bread with a side of fruit

- Sit down restaurant: Lean protein of choice, rice, pasta or potato, side salad or side order of vegetables

Every athlete's post game meal might look a little different based on your goals. If you're struggling with what the best options/ideas for you, please reach out to us and we can help! This is going to vary by sport, position, playing time and weight goals. Again, sports nutrition is not a one-size fits all approach!

When I was in high school sports and even in my early days as a collegiate athlete, I didn't take pre-game meals seriously. I mean, I had Cheez-it's and a peanut butter & jelly sandwich before every basketball game in high school and who knows what we had after the game. As I tell a lot of young athletes I work with today, if only I knew then, what I know now about how nutrition affects performance, I would have eaten completely different. So why are pre-game meals important? They provide the fuel you need to fill your energy stores for competition.

Ideally, pre-game meals should be eaten 3-4 hours prior to the start of the game. This will allow adequate time for food to digest and energy to be stored. If your game is later in the day, be sure to get up and eat breakfast that morning. What you eat at this meal does have an affect on how you feel. If you're eating a meal that is greasy and high fat, you likely aren't going to feel very good when it comes game time or it may hit you during the game (the last thing you want to happen). If you are someone that cannot eat a big meal prior due to nerves, you aren't the only one and it's okay, we don't want to force you to eat a lot if it's going to cause you to feel sick or be running to the bathroom. We will work on eating smaller amounts more frequently before tip off.

What should be included in these meals? Carbohydrates, protein, fruits, vegetables and a small amount of fat. When it comes to carbohydrates, unless you are used to eating high fiber sources, stick with regular pasta, rice, bread or potatoes. If you all of a sudden add in a high fiber source, it could cause GI discomfort a few hours later. As for protein, you want to have a lean source and try to avoid options that are deep fried or extremely greasy. If it is a very greasy source of protein, it will take longer for the food to digest and again could send you to the bathroom. Lastly, your fruits and vegetables can be fresh, frozen or canned. Is fresh the preferred recommendation, yes, however the frozen and canned are going to have about the same nutrition profile. Plus, having frozen or canned is better than having no fruits and veggies at all. Lastly, you want to be sure you're hydrating prior to competition as well. I recommend sipping your fluids and not chugging, but you want to be sure your body is hydrated going into competition.

Some examples of pre-game meals (all meals should include hydration sources):

-1/2 plate of pasta w/ red sauce, chicken breast, dinner roll, salad and fruit

-1/2 plate of rice, 4 oz. salmon, green beans, and fruit

-1/4 plate roasted potatoes, 2 dinner rolls, roasted chicken, salad and fruit

-2 pancakes, 2 eggs (fixed how you prefer), 2 slices of bacon/turkey bacon/sausage, fruit

-2 egg omelet with 1/2 c. vegetables, 2 slices toast and fruit

Each athlete is going to eat a little differently than their teammate and part of that can be attributed to position, sport and minutes the athlete will be playing. For example, someone that is in more of an endurance sport and playing high minutes is going to have more carbohydrates than a teammate that is in the same sport but only playing 1/4 of the minutes. These recommendations are more individualized which is why you want to work with a sports dietitian to be sure you're fueling yourself properly prior to competition.

I often hear, "I was told to only eat 3 meals/day and not snack." Or, "I try to avoid snacking because I don't need the extra calories and I just wait until my next meal." Guess what, when your body is telling you that you're hungry, there is a reason. Your body knows when it needs fuel to function, let alone be prepared for your next workout. In a perfect world, as an athlete you would have 3 meals/day and 2-3 snacks/day. Is every day going to be perfect, no, but if you're making nutrition a focus, you'll notice an increase in energy and performance.

What are the point of snacks? Snacks are going to help you with the consistent fueling we aim for. If at all possible, we want to avoid going long periods of time without having anything to eat because our body is needing that consistent energy intake to keep up with the demands of workouts. Snacking also helps meet our daily energy intake goals as our body is efficiently breaking down and utilizing those nutrients instead of excreting them as waste. When you think of a snack, it doesn't have to be anything big or large, it's meant to be something quick and easy to grab and go. I also recommend having a combination of carbohydrates and protein for snacks, unless you are getting close to a workout and it might just be carbohydrates. Some snack ideas:

*Note: This is not an all-inclusive list.*

-Piece of fruit

-Handful of mixed nuts + fruit

-Toast/bagel/English muffin w/ peanut butter

-Pretzels/Cheez-it's/Goldfish

-Veggies with hummus

-Cheese stick + fruit

-Granola bar

-Yogurt

As I mentioned, it doesn't have to be big. Snacks also help prevent the feeling of being starving before your next meal, which can lead to over consuming and feeling stuffed or extremely full following each meal.

It's also okay to have a snack before you go to bed, especially if you wake up in the middle of the night hungry or starving the next morning. This is again, your body telling you that you need more fuel during the day. When you think about snacks prior to bed, think quality over quantity. You can have any of the above listed snacks prior to bedtime. Try to avoid a high fat, greasy meal just before bed as it will take your body longer to digest this meal and may cause some GI distress or discomfort. 

Be consistent with your fueling instead of trying to take in all your energy in 3 meals each day. 

Are you an athlete that is just reporting for fall practices, or getting ready to? If so, it's important that you are staying on top of your nutrition and hydration to help you through the long days. As camps get going, you will be tired, however, if you make nutrition a priority, your body will thank you and you'll have more energy during these workouts. Below are some tips to help you through the dog days of camp.

1. Hydration. I cannot stress enough, the importance of staying hydrated, especially if you are practicing outside or in an un-air conditioned gym. Remember to aim for 1/2 your body weight in ounces as a minimum fluid intake each day. (Ex: 160 lb. athlete = 80 oz. fluid/day) This is going to include all fluids that you consume. Prone to cramping? It's not just about water intake, but also making sure you are taking in electrolytes to replace what you have lost. If you struggle with cramping, please reach out to me as this is more of an individual approach and is likely not just related to your hydration status. Salty sweater? Be sure to replace that sodium you lost through the fluids and foods you consume. Foods to add in: pickles, olives, pretzels, salted nuts, broths and adding salt to your food. Sports drinks are made to be consumed when you are exercising for an extended period of time, so do not be afraid to utilize these as well.

2. Carbohydrates. These are your friend, so it's important that you are consuming these in greater amounts as your workload increases. You want to avoid cutting out carbohydrates as these are important before workouts and after. Eating carbohydrates prior to workouts will help to fill your energy stores and give you that energy to make it through your workouts. Following your workouts, you want to replenish those energy stores to prepare for the next workout. Ideally, aim for 1/2 of your plate to be carbohydrates every meal. Try to include a variety of carbohydrate sources and not just one source. 

3. Sleep. Sleep is a vital part of your recovery each night. Goal is 7 hours of sleep each night to help your body reset and recharge for the next day. To help your body relax, get into a routine before bed. Try to avoid looking at your phone, iPad, computer, or watching TV/playing video games 30-60 minutes prior to going to sleep. If you're laying in bed looking at a screen, you are delaying your body's ability to get into your REM cycle or deep sleep. Better sleep = better concentration!

4. Camp is not the time for weight loss. This is not the time of year to focus on "leaning out" or trying to lose weight. The best time to focus on body weight changes is during the offseason. If you continually put your body in an energy deficit during camp, you're setting yourself up for injury or not being able to complete the workout because of fatigue. Camp is a time to prove yourself and sitting out is not the way to do that!

Last week, I touched on pre-workout fueling, now let's talk about after you complete your workout. Most of the time all you hear about is protein and 'make sure you get your protein after your workout.' Yes, protein is important following your workout, but so are carbohydrates. As I mentioned last week, prior to your workout (as you get closer to your workout time), your intake should primarily be carbohydrates for energy. Following your workout the carbohydrates are going to replenish the energy stores burned during your workout. During workouts and competition our muscles are breaking down, so we want to start that recovery process as soon as possible. The longer you go after a workout before eating, the longer it will take for you to recover. If you're an athlete that likes to go home and sleep 3 hours before eating, I recommend eating and then sleeping - I promise you'll feel better!

If you are working out and then able to eat a meal; breakfast, lunch or dinner, you do not necessarily need a snack post workout. For your meal, you want to aim for a balance of carbohydrates, protein and fruits and vegetables. This will aid your body in meeting your energy needs and starting the recovery process to prepare you for your next workout. If your next meal is hours away after your workout, you want to be sure you have a snack with you to consume.

Post workout snack ideas (this is not an all inclusive list):

Chocolate milk

Peanut Butter + Piece of fruit

Bagel/toast/English muffin with peanut butter

Cheese stick + Piece of fruit

Rice cake with peanut butter + fruit

Beef jerky + Piece of fruit

RTD (Ready to Drink) Protein Shake

Smoothie with protein powder

Protein contains the amino acids our body needs to build and repair muscle, therefore, this should be included in your post workout meal and/or snack. This doesn't mean to load up on just protein because more does not equal better. Your body can only break down 'x' amount of nutrients at a time, so instead of just consuming protein, aim to include carbohydrates as well. 

Along with protein and carbohydrates, you want to replace the fluid you lost. If you are a salty sweater, be sure to replace the sodium lost through sweat by including an electrolyte drink or adding salty foods into your intake. If you are not a salty sweater, drinking water is a good option for you! For more information on hydration, please see the post on hydration.

When young athletes come to me, a lot of times I hear them mention 'I don't eat before my workouts and I'm really tired halfway through' or 'I roll out of bed and come to my workout.' What's the issue here? Not fueling prior to workouts. Why does this matter? Our body is searching for energy, therefore, when we go into a workout without properly fueling, we are running on minimal energy stored. If you are someone that likes to workout in the morning, think about the last time you ate. If your last meal is at 6:30 or 7:00 pm and you are working out at 7:00 am and haven't eaten since your dinner, that's 12 hours without putting any fuel in your body. Even if you eat something small or have 4-6 oz. of fluid prior to your workout, this is better than not having anything.

The closer you get to your workout, the more your focus should be on carbohydrate intake and not protein and fat. We will talk about pre-game meals later on. As we have talked about in previous posts, carbohydrates are our main energy source and break down faster than proteins and fats. You don't want to feel extremely full or heavy going into a workout, so we decrease the amount of protein and fats. Your pre-workout fuel doesn't have to be extravagant. If you're traveling, you may have limited options. 

Pre-workout snack ideas: (always include 4-6 oz. of water/fluids)

Toast with peanut butter + piece of fruit

Fruit chews or energy gel

1/2 bagel with peanut butter

Pretzels

Granola bar + piece of fruit

Piece of fruit or fruit cup

English muffin with peanut butter + fruit

If you have something else you've found that works, go for it. These are just some ideas to get you started. For those of you that want to know how many grams of carbs to aim for, 15-30 g. especially right before your workout. I know this doesn't sound like a lot, but I promise you will notice you have more energy if you eat prior to your workout vs. when you do not. It's also okay to snack during your workout, if needed. 

Now, if you are someone that likes to workout later in the day or evening time, think about when you ate your last meal and it will help you determine if you need a snack. Some athletes have lunch as their pre-workout fuel and that's okay. You may find that you get really hungry before your workout and it's okay to have a small snack, even if you've recently had lunch. This is your body telling you what you need. We can adjust your eating schedule based on your workouts to help properly fuel you.

If you've always been afraid of eating before your workout, don't be! You may not be able to tolerate a big meal or snack close to your workout, but we can help you figure out what works best for you! Everyone is different, therefore your eating pattern will likely look a lot different than your teammates.

No, not all fats are bad. As a matter of fact, you need to incorporate fats as part of a balanced intake. For most 20-35% of your total intake can come from fats. We want to be sure you're including the right kind of fats that are going to help with your performance. What kinds of fats should you include?

When it comes to fat intake, you want to aim for more of the mono- and polyunsaturated fats. These are going to be found in foods such as: olive oil, canola oil, salmon, walnuts, flax seed (ground), and avocado to name a few. Incorporating these foods into your intake will aid in decreasing inflammation and promote brain development. If you are someone that has suffered multiple concussions or feel you have a hard time concentrating on the field, consider increasing your intake of omega-3 fat food sources. If you like to enjoy eating out multiple times each week, consider more whole food sources that provide the mono- and polyunsaturated fats compared to the saturated fats.

We want to try to have limited intake of saturated fats which are going to come from a lot of our fried foods. By having a high fat intake like this, you may notice foods "sitting" in your stomach longer or taking longer to digest. The reason for this is it takes your body longer to break these foods down. Examples of saturated fats are stick margarine, lard, and vegetable oil. 

The last form of fat we want to avoid are trans fats. Trans fat is created in an industrial process by adding hydrogen to the mono and polyunsaturated fats. In recent years, trans fats have been removed from a lot of foods. If you're unsure if an item contains trans fats, look for the ingredient 'hydrogenated oils' or 'partially hydrogenated oils' in the ingredient list. The trans fats increase our bad, LDL cholesterol and lower our good HDL cholesterol. 

It's important to avoid eliminating or cutting out a food or food group, especially fats. Fats do provide us with energy for performance, along with carbs and protein. Just because we intake fat does not correlate to fat in our body. This is a discussion for another time! Enjoy going out and grabbing something fast with family or friends, but also include a variety of mono and polyunsaturated fat sources in your daily intake.

I often times hear athletes talk about protein in a negative way. It's likely that they have seen an advertisement for a supplement or have been mis-informed about what protein does in our body. Protein contains amino acids, which are the main building blocks of muscle in our body. Just because we take in protein doesn't mean we automatically are going to get big or 'bulky'. Remember, every person is different and our body's are all going to react differently to what we put in as fuel.

First things first, all those ads you see with the big muscle guy or girl?! Guess what, that likely isn't the result of them using just one protein powder or eating more protein than carbs and fats. It's very likely these individuals are taking multiple supplements and steroids to look the way they do. Yes, some are blessed with very good genetics and that's just how it is. Be sure to read my post on supplements if you are thinking about buying one!

As the same with carbohydrates, we want to include a variety of protein sources. To give you an idea of additional benefits from protein sources: red meat is a good source of iron, salmon contains a lot of omega-3 fats and pork contains a lot of B vitamins. If we limit our protein choices to one type, we are starving our body of the additional nutrients it needs to function and perform. If you are someone that doesn't enjoy eating meat or chooses not to, there are a lot of non-meat protein sources as well: peanut butter, eggs, Greek yogurt, milk, cheese, cottage cheese, quinoa, legumes, tofu, tempeh and beans to name a few. You may also choose to have a meatless day during the week and that's perfectly fine! The more variety, the better.

Post workout, we want to include carbohydrates, protein and fats in our recovery meal or snack. If you are unable to eat a full meal shortly after a workout or competition, aim to have chocolate milk, a protein bar or peanut butter and jelly with you to consume and start your recovery process. I'm sure you always hear about getting protein right away, but you also want the carbs and fats to aid recovery. Once you take in your post workout snack or meal, it starts your body's recovery process to prepare you for your next workout or competition. Protein also helps to eliminate the soreness you feel after a really hard workout, as long as you take in an adequate amount within a decent time frame. If you are someone that likes to go home and sleep for 3 hours after a workout before you eat, you have probably experienced a lot of soreness. Instead of going home and sleeping right away, have a meal or snack that includes protein, carbohydrates and fat (don't forget to re-hydrate too) and I bet you will start to notice you aren't as sore because your body is being re-fueled to start recovering a lot sooner. 

Lastly, there are different types of protein: fast and slow digesting proteins. The fastest digesting is whey protein followed by casein protein and then the pea and soy proteins. Not all proteins are created equally and each food will contain various amounts of protein. A 4 oz. chicken breast is not going to contain the same amount of protein as a 4 oz. serving of Greek yogurt. There are different times when different types of protein are recommended. If you are curious about the amount of protein you should be taking in and the type, be sure to contact us!

We have all heard "I can't have that, it's too many carbs," or "carbs make me gain weight." Guess what, it's not the carbs that are causing weight gain. Carbohydrates always get a bad rap, however, they are a very important part of an athlete's intake. Why? These are the main energy source for our body as well as our brain. If you have found yourself trying to avoid carbohydrates, I would recommend reconsidering this idea. 

When you are doing any type of workout your muscles are breaking down and also using energy that you have to stored. Once your workout is over, it's important that you replenish those energy stores or glycogen stores so you are ready for your next workout. If you are not taking the time to refill these stores, you may find that you are extremely tired or fatigued going into the next workout. This is because your body needs that energy to perform at your best. If you notice you're having a hard time focusing in class or on the field, this could be your brain telling you that it needs more fuel to function. 

Now, there are different types of carbohydrates: simple and complex. The simple carbohydrates are foods such as cookies, fruit snacks and donuts. Complex carbohydrates are foods such as whole grain pasta, whole wheat bread and quinoa. The difference between these two is the fiber the complex carbs contain. Essentially both types of carbohydrates are going to break down to sugar in your body, but with the complex carbohydrates you get the benefit of the fiber which is good for heart health and GI health. 

As with all foods, we want to incorporate a variety of carbohydrates. Remember that every food serves a different purpose so it's okay to enjoy all foods in moderation. As an athlete, it's okay for you to enjoy sweet treats like ice cream, but we also want to be sure that's not your only source of carbs. If you are someone that does not eat a lot of whole grain products, be sure you're also hydrating to prevent constipation. I would also recommend that you slowly increase your intake of whole grain foods as a lot of additional fiber can cause an upset stomach.

So why do we blame carbs for weight gain? If you think about the average intake of an American, it's likely fast food of some kind, including hamburgers, french fries, and a large pop. With a meal like this, there is a high intake of carbs and sugars but also fats and minimal protein. Intake like this repeatedly without physical activity will lead to excess weight gain. These are very processed foods that lack good nutrients you want to fuel your body with. Yes, these types of meals are going to happen occasionally and it's okay to enjoy these meals, we just want to aim for more variety!

To properly fuel your body, you want a good intake of carbohydrates, protein, and fats along with fruits and vegetables. The more color you have on your plate, the more nutrients you are getting. Aim for the rainbow and create a colorful plate! If you aren't sure, eat the carbs!

A topic I get asked a lot about is supplements. Everyone see's the latest trends on social media or following their idol and notices they start taking a new supplement, so we want to jump on the band wagon. When it comes to supplements, yes there are benefits, but there are also cons. Just remember, your best source of nutrition is going to come from food itself, so the only time I recommend or approve a supplement is to 'supplement' an already balanced intake. 

When you're looking to purchase a supplement, you want to ensure it is third party tested. What does this mean? A supplement that is third party tested has been through a rigorous testing process to verify the ingredients listed on the label are actually in the supplement. You will be able to determine this by the labeling on the container. Refer to the picture to the right for labels to look for. Most of the time you aren't going to find these supplements at a local nutrition store or a place like GNC.

There are a few different third party testing company's, however, you want to look for the NSF for Sport label. This is the top testing company. Informed Choice and Banned Substances Control Group are two other labels you can look for.

So when is taking a supplement recommended? When your nutrition and hydration are in check. Reason is, most of the time we can get all the nutrients we need from food sources alone by having a good variety in our daily intake. Reach out to me if you're interested in a supplement.

Supplements are also pricey. Why spend the money on a supplement when you can spend your money on quality food that is going to provide you with multiple benefits? A lot of people see a supplement as an opportunity for a quick fix. This may be true, but to be sustainable and see lasting results, focus on your nutrition, hydration, sleep and exercise to provide you with the best results. Just because your idol or social media inspiration is taking a supplement, doesn't mean its necessary for you! Be sure you know what you're getting before you waste the money!

Nutrition isn't a one size fits all approach, but does help to improve your energy levels, performance and injury recovery to name a few. At the root, what we fuel our body with plays a role in how we feel each day. As an athlete, you will have really hard days, easy days and off days. No matter what your training looks like, nutrition is important for each day. A common analogy I like to use is: your body is like a vehicle, without fuel, your vehicle won't run. Just the same as a vehicle, your body will not function without food/fuel.

One of the most common complaints I get; "I'm so tired, I have to nap every day to have energy for practice." Most of the time this is a result of under fueling, depriving their body of the nutrients it needs to perform day after day. If this sounds like you, you aren't alone. It is common for athletes to think it's okay to skip meals on off days. Truth is, off days are a good time to reset and refuel your body for the next day ahead. Yes, your plate distribution will look different, but it's still important to stick to consistent fueling to keep your energy stores full. 

Another complaint I hear; "I can't eat before competition and by halftime, I'm starving." Yes, nerves have a negative impact on our appetite and at times prevent athletes from being able to eat anything prior to competition. If this sounds like you, we will work on fueling around your competition times to ensure your energy stores are full. We will also work on snacks you can have during competition to help with your energy levels and hold you over until your post game meal. As an athlete, it is okay to have snacks during the game. If you pay attention to college and pro sports, you've likely seen a lot of athletes with snacks during their games!

Lastly, "I suffered a season ending injury, I don't need to eat as much right?" WRONG! Actually, following injury your body needs more nutrients to start the recovery and rebuilding process. If you have to have surgery, you may have decreased appetite around this time, however, once your appetite returns, it will be a key to your recovery.

Food is always going to be with us, so we want to ensure you're fueling properly for performance. The nutrients you put into your body have an impact on your energy levels and how you feel during performance. If you tend to eat a lot of fried, greasy foods, you may notice GI issues or feel bloated more often than not. If you eat more of a balanced intake, you notice more energy and ability to complete workouts. Regardless of your nutrition knowledge to this point, we will help to improve your fueling knowledge to take your game to the next level!