It鈥檚 no secret that proper nutrition will boost your athletic performance when training for a big event. Yet questions about what and when to eat can be a little overwhelming, especially for those who are new to a sport.
鈥淲hen it comes to diet and training, there isn鈥檛 a universal plan because everyone is different,鈥 says Ryan Cannon, an orthopaedic personal trainer at 亚洲自慰视频 of Utah 亚洲自慰视频. 鈥淚t depends on many factors such as age, fitness level, and how your body responds to different foods.鈥
Cannon recommends working with a personal trainer, a coach, or a nutritionist to plan out a nutrition strategy that鈥檚 right for you. However, some proven dietary tips can help you along the way.
Fuel Up with Carbs
is a tried-and-true strategy for building up energy reserves the day before an epic workout. Just remember to go easy on the protein and rich cream sauce.
鈥淎 big spaghetti dinner is a go-to strategy among athletes when getting ready for race day,鈥 Cannon says. 鈥淚t鈥檚 a fun way to prepare yourself for a vigorous workout. But try not to overindulge and be sure to drink plenty of water.鈥
If you鈥檙e not in a pasta mood, many other options for carb loading include baked potatoes, pizza with chicken, rice and vegetables, pancakes, and waffles.
Get Off to a Good Start
The right breakfast can make or break a workout, so remember to choose wisely before you grab and go. Here are a few performance-boosting breakfast foods that are easy on the stomach:
- Peanut butter toast
- Oatmeal with fruit
- Protein bar and fruit juice
- A bagel with a banana
- A fruit smoothie with coconut water
- A hardboiled egg with salt
Eat, Drink, and Run
Whether you鈥檙e on a long run, ride, or swim鈥攐r doing all three鈥攊t鈥檚 important to think ahead. That means replenishing your sodium levels and electrolytes with gels, salt tablets, pickle juice, and sports drinks.
鈥淒on鈥檛 wait for a certain mile marker to start taking a gel or drinking an energy drink,鈥 Cannon says. 鈥淵ou want to start consuming these things before you hit the wall, because at that point it鈥檚 already too late.鈥
During a long workout, it鈥檚 best to frequently drink both sports drinks and water. Make good use of every water stop and pay attention to any signs of dehydration.
鈥淲ater intake varies from person to person, so there isn鈥檛 a certain timetable to go by for hydrating before, during, and after a workout,鈥 Cannon says. 鈥淭ry to drink plenty of water, but don鈥檛 go overboard and over-hydrate.鈥
Refuel and Recover the Right Way
You just finished an epic workout, and it鈥檚 time to fill that empty stomach. Before heading to your favorite fast-food joint, remember that not all calories are good calories.
鈥淚t鈥檚 important to be in the mindset of eating to train, not training to eat,鈥 Cannon says. 鈥淒on鈥檛 use a big workout as a reason to eat a huge slab of chocolate cake. Think of food as a fuel source for optimizing your performance and overall health.鈥
After a workout, Cannon recommends replenishing your body with , such as lean proteins, vegetables, carbs, and good fats. A good rule of thumb is to avoid fast food and pre-packaged snacks, which can derail your progress.
Keep a Fitness Journal
It takes some trial and error to figure out a nutrition plan. That鈥檚 why a fitness journal is an excellent tool for determining which foods help or hinder your performance and weight goals. As for the bathroom scale, try not to be discouraged if the needle moves forward.
鈥淚t鈥檚 easy to get upset when your weight goes up while you鈥檙e training,鈥 Cannon says. 鈥淭he scale isn鈥檛 going to show that you鈥檙e losing fat but gaining muscle, so pay closer attention to how your clothes fit than the number.鈥
Whether it鈥檚 the number on the scale, a sluggish workout, or a minor injury, setbacks are sure to happen throughout your training journey. Remember to take it easy on yourself, stay the course, and celebrate all your big and little wins along the way.
