***GUEST POST***
When it comes to nutrition – especially sports nutrition – there is an overwhelming amount of information out there. To help you sort it out, though, here are 15 sports nutrition truths to live by. These are just simple principles that can help you make nutrition decisions designed to keep you moving toward your goals.
Eat for your sport – Different athletes have different needs, based on a variety of factors including training frequency, intensity and duration. A strength athlete, for example will require more protein and total calories than an endurance athlete – with the meals timed around their workouts for optimized muscle synthesis. Runners, though, will need more carbohydrates and fats with the ultimate goal of stabilizing blood sugar.
Know your body – There may be some foods that you simply cannot tolerate, regardless of how healthy they’re supposed to be. Or you may have read about all the benefits of eating breakfast but just can’t bring yourself to do it. Maybe the opposite is true and you keep hearing about how great Intermittent Fasting is but can’t handle skipping meals. Perhaps the whole idea of snacking through the day is totally bothersome or sounds like the best thing possible. The truth is, the best diet is a nutritionally complete eating pattern that you’ll stick to for years. Find what works for you and follow through.
Eat what you love – Along the same lines, it’s important to find healthy foods that you actually enjoy. If you force yourself to eat foods you hate or reject foods you love, you won’t enjoy your journey.
Love what you eat – No, this isn’t the same point. The truth is that there might be some foods that you have to learn to love. Have an open mind and experiment with different recipes until you find something that works for you.
Stay balanced – We touched on this earlier, but it deserves it’s own slot on the list. Don’t be overly restrictive. If you’re at a party and want some cake, have some cake. Just make sure it’s some cake, not a cake.
Drink more water – Most people simply do not drink enough water. For athletes, this could be a major problem – impacting not only your performance but also your ability to recover from your training. It should also be noted that, unless you’re training last more than 90-minutes, you probably don’t need a sports drink. If you do need a little something extra, stick to something that has no artificial additives, a low-glycemic index and plenty of electrolytes.
Post-workout snacks – When you exercise, you damage your muscles in ways that stimulate positive adaptations. But that work can only be done if your body has the necessary raw materials. Eating a well-designed snack after your workout makes sure that those nutrients are there and helps keep your blood sugar stable.
As clean as possible – Do your best to eat clean, whole foods that are devoid of any additives and that have gone through as little processing as possible. This can be a real challenge. In some situations, especially social settings, it can be nearly impossible. Don’t stress about it. One meal isn’t going to totally destroy everything you’ve built.
Don’t preach – This might seem like an odd addition to the list, but it’s important. As you work to clean up your diet, fight the urge to try to fix everyone around you. It’s one thing if they ask for your help or opinion, but people aren’t likely to respond well to unsolicited criticism.
Don’t fear fats – For a long time, fat has gotten a bad rap. For one thing, it shares its name with that enemy of so many – body fat (more correctly called adipose tissue). Here’s the thing: fat is a vital nutrient that acts as a fuel, contributes to the production of several hormones and helps your body absorb vitamins and minerals. For an athlete, these things can make a huge difference in your performance and progress.
Eat your veggies – Specifically, eat nutrient-dense vegetables like broccoli. Sure, the fiber in lettuce is great for you but it doesn’t have much to offer when it comes to protein, fats, carbohydrates or total calories.
Learn to cook – Once you have the ability to make your own food, you’re no longer at the mercy of others when it comes to your nutrition. Make a meal plan that works well with your training and dedicate some time each week to preparing your food for the days to come.
Guilt doesn’t work – Again, this is something we’ve touched on but deserves more discussion. Do not try to use guilt as a way to motivate yourself – it won’t last. You’ll just end up resenting your diet or training or both. If you slip on your diet or miss a workout, accept it and keep moving.
Pick nutrient-dense foods – Take the principle from #11 and spread it into all the food groups. Avoid things like white bread that offer very little in the way of actual nutrients and opt for denser versions like whole grain breads.
Remember your bugs – Okay… don’t freak out. There are bugs living in your gut. Lots of them. And they can have a huge impact on your health – for better or for worse. Studies have found that exposure to artificial sweeteners and emulsifiers can change these microorganisms in a way that can lead to diabetes, obesity, heart disease and a host of other problems. On the other hand, when they’re happy and healthy, your bugs can support your immune system, speed up your metabolism and even improve your mood. So take care of the little guys by regularly eating pro- and prebiotics.
Do you have your own personal truths you live by? We would love to know what you do to keep in shape. Comment below!