“A properly hydrated body is an amazing machine – capable of breaking barriers and beating out the best in competition”

These words couldn’t be more true, and to help you achieve optimal athletic performance, we have put together a few helpful hints from nutritionists all around the country! If you are serious about your athletic performance, then start thinking about what you are putting in your body to help you achieve your best athletic performance in whatever sport you are competing in. 

Water

Water replenishment is the most important factor during exercise.  By the time you are thirsty, your performance has already been negatively affected. 

• It flushes out waste
• Maintains the body’s cooling system
• Prevents muscle cramps, strains, and pulls
• Drink 8-10 glasses/day

Carbohydrates

Carbohydrates are the body’s main source of energy.  They are essential to burning fat because fat cannot be burned completely without carbohydrates.  Carbohydrates should be the cornerstone of an athlete’s diet, regardless of what sport they play.  

• Try to stay away from simple carbohydrates (white ones)
• Complex carbohydrates are the best
• 55-65% of your daily calories should come from carbohydrates
• 3-4 grams of carbs/pound of body weight is needed daily for athletes

Examples:  colorful and antioxidant-rich vegetables, organic fruits, brown rice, pasta, wheat and whole grain breads, all-bran cereals, sweet potatoes, oatmeal, beans and peas.

PROTEINS

Protein is important in the maintenance of skeletal muscle and repair of muscle tissue and growth.  But you don’t need as much protein as you might think.  As long as you are eating the right kind of protein balanced with healthy carbohydrates and fats, you should reap the benefits in your athletic performance.

• 15-20% of your daily calories should come from protein
• A very high protein diet is not needed
• Athletes only need a little more protein than the average person

Examples:  grass-fed meat, fish, grilled chicken, turkey, beans, tofu, cheese, peanut butter, eggs, yogurt and milk

Healthy fats

Fat is required for the growth, recovery and overall health of your muscles.  Fat regulates all cell functions and healing, but what people don’t realize is that you need fat to burn fat! 

• Stay away from saturated fats
• Omega 3 fats and unsaturated fats are important for performance
• Avoid trans fats (hydrogenated oil) in food
• 20-25% of your daily calories should come from fat

Examples:  grass-fed meats, wild caught fish, free-range eggs, olive oil, avocados and nuts

SUGARS

Sugar causes a quick high followed by plummeting energy levels.  Eat these in moderation during your athletic season.  Any type of sugar used as fuel will deplete you of fuel in the long run.