Sports nutrition is the science and practice of using nutrition to support athletic performance. It involves choosing the right foods, nutrients, hydration strategies, and supplements to help you achieve your goals in your sport. Sports nutrition can vary depending on your sport, position, training level, and season, but some basic principles apply to most athletes. Here are some of the best sports nutrition tips to help you excel in your sport.
Eat a Balanced Diet Each Day
Some tips for eating a balanced diet each day are:
- Include a wide variety of fruits and vegetables that provide different colors, flavors, and antioxidants. Aim for at least five servings per day, where one serving is about the size of a baseball.
- Choose whole grains over refined grains, such as brown rice, whole wheat bread, oatmeal, and quinoa. Whole grains provide more fiber, B vitamins, and minerals than refined grains. Make at least half of your grains whole.
- Include a variety of lean proteins such as chicken, turkey, fish, eggs, tofu, and beans. Protein helps build and repair muscles and supports immune function. Aim for about 0.8 to 1 gram of protein per kilogram of body weight per day.
- Increase your intake of low-fat dairy or dairy alternatives such as milk, yogurt, cheese, and fortified soy milk. These foods provide calcium, protein, and vitamin D which are important for bone health and muscle function. Aim for three servings per day, where one serving is one cup of milk or yogurt or one ounce of cheese.
- Use oils such as olive oil, canola oil, and avocado oil instead of butter and margarine to boost your intake of healthy fats. Healthy fats help reduce inflammation, support brain health, and provide energy. Limit your intake of saturated fats from animal sources and trans fats from processed foods.
- Regularly include fatty fish such as salmon, tuna, and sardines in your diet to ensure adequate intake of omega-3 fatty acids. Omega-3s help reduce inflammation, improve blood flow, and support heart health. Aim for two servings per week, where one serving is about three ounces of cooked fish.
Time Your Meals and Snacks Around Your Training and Competition
Another key aspect of sports nutrition is timing your meals and snacks around your training and competition schedule. Eating at the right time can help you optimize your energy levels, recovery, and performance.
Some tips for timing your meals and snacks are:
- Eat a balanced breakfast within one to two hours of waking up to replenish your glycogen stores (the main form of carbohydrate stored in your muscles) and provide energy for the day ahead. A good breakfast should include carbohydrates, protein, and some fat. For example: oatmeal with milk and nuts; eggs with whole wheat toast and fruit; yogurt with granola and berries.
- Eat a pre-exercise meal or snack about three to four hours before your workout or competition to provide fuel for your muscles and prevent hunger. A good pre-exercise meal or snack should include carbohydrates and some protein. For example: pasta with chicken and vegetables; sandwich with turkey and cheese; banana with peanut butter.
- Eat a post-exercise meal or snack within 30 minutes to two hours after your workout or competition to replenish your glycogen stores, repair your muscles and rehydrate your body. A good post-exercise meal or snack should include carbohydrates and protein in a ratio of about 3:1 to 4:1. For example: chocolate milk; smoothie with yogurt and fruit; rice with chicken and beans.
- Eat small meals or snacks every three to four hours throughout the day to maintain your blood sugar levels, prevent hunger and provide steady energy. A good meal or snack should include carbohydrates, protein, and some fat. For example: apple with cheese; hummus with pita bread; trail mix with nuts and dried fruits.
Stay Hydrated Before, During and After Exercise
Hydration is another crucial aspect of sports nutrition as water is involved in many bodily functions such as temperature regulation, blood circulation, nutrient transport, and waste removal. Dehydration can impair your performance, increase your risk of heart illness and affect your cognitive function.
Some tips for staying hydrated are:
- Drink water throughout the day to meet your daily fluid needs. The amount of water you need depends on your body weight, activity level, climate, and sweat rate. A general guideline is to drink about half an ounce of water per pound of body weight per day. For example: if you weigh 150 pounds, you need about 75 ounces of water per day.
- Drink water or sports drinks before, during, and after exercise to replace the fluids and electrolytes (minerals such as sodium and potassium) lost through sweat. A general guideline is to drink about 16 to 24 ounces of fluid one to two hours before exercise; four to eight ounces of fluid every 15 to 20 minutes during exercise; and 16 to 24 ounces of fluid for every pound of body weight lost after exercise.
- Monitor your hydration status by checking your urine color and volume. Your urine should be pale yellow and plentiful. If your urine is dark yellow and scanty, you are likely dehydrated and need to drink more fluids.
- Avoid alcohol, caffeine, and carbonated drinks as they can dehydrate you and interfere with your performance. Alcohol can impair your coordination, judgment, and reaction time; caffeine can cause jitteriness, anxiety, and insomnia; carbonated drinks can cause bloating, gas, and stomach discomfort.
Choose the Right Snacks for Your Sport
Snacks can help you meet your energy and nutrient needs, especially if you have a long or intense training or competition session. However, not all snacks are created equal. Some snacks may be more suitable for certain sports than others.
Some tips for choosing the right snacks for your sport are:
- For endurance sports such as running, cycling, or swimming that last longer than an hour, choose snacks that are high in carbohydrates and low in fat and fiber to provide quick energy and prevent gastrointestinal distress. For example energy bars or gels; dried fruits; pretzels; sports drinks.
- For strength sports such as weightlifting, gymnastics, or wrestling that require short bursts of power, choose snacks that are high in protein and moderate in carbohydrates and fat to support muscle growth and repair. For example protein bars or shakes; cheese sticks; nuts; yogurt.
- For team sports such as soccer, basketball, or hockey that involve both aerobic and anaerobic activity, choose snacks that are balanced in carbohydrates, protein, and fat to provide sustained energy and recovery. For example granola bars; peanut butter sandwiches; fruit with nut butter; milk.
Consider Supplements Wisely
Supplements are products that contain vitamins, minerals, herbs, amino acids, or other substances that are intended to enhance your diet or performance. However, supplements are not regulated by the Food and Drug Administration (FDA) and may not be safe, effective, or legal for athletes.
Some tips for considering supplements wisely are:
- Consult with your doctor, coach, or a registered dietitian before taking any supplements to make sure they are safe and appropriate for you.
- Do your research on the ingredients, dosage, and claims of any supplements you are interested in taking. Look for reputable sources of information such as scientific journals or websites and avoid testimonials or advertisements.
- Choose supplements that have been tested by a third-party organization such as NSF International or Informed Choice to ensure they are free of banned substances and contaminants.
- Be aware of the potential side effects and interactions of any supplements you take with other medications or foods.
- Remember that supplements are not a substitute for a balanced diet and proper training. They may provide some benefits but they cannot make up for poor nutrition or lack of exercise.
Seek Professional Advice from a Sports Nutritionist
Sports nutrition is a complex and evolving field that requires specialized knowledge and skills. If you want to learn more about how to optimize your nutrition for your sport or have specific questions or concerns about your diet or supplements, you may benefit from consulting with a sports nutritionist.
A sports nutritionist is a professional who has the education and experience to provide evidence-based nutrition advice and guidance to athletes of all levels and sports. A sports nutritionist can help you:
- Assess your current diet and identify areas for improvement
- Develop a personalized nutrition plan that meets your goals and needs
- Monitor your progress and adjust your plan as needed
- Educate you on the latest research and trends in sports nutrition
- Address any nutrition-related issues or challenges you may face
To find a qualified sports nutritionist near you, you can search online directories such as the Academy of Nutrition and Dietetics’ Find an Expert tool