How to Fuel Your Body If You Run, Race, or Play Sports as an Athlete

No matter your age, if you play an organized sport or participate in races, you're likely to spend considerable time on your endeavors and can be considered an athlete. Or maybe your "athlete" days are over and you're helping your kid pursue their athletic dreams. In either case, it's important for an athlete to know the right ways to fuel their body for optimal athletic performance.

10 Nutrition Tips for Athletes

As a triathlete and certified fitness expert, our founder Cherie Lamb gives us her best tips for athletes:

1. Eat a balanced diet. Don't do a fad diet that promotes one macronutrient over the others however, pay attention to how different foods react in your body. You may notice bloating, headaches, upset stomach or allergy symptoms from certain food groups. In that case avoid food groups that do not sit well with you but be sure you're getting enough of your essential vitamins and minerals from alternate sources as needed. Try to eat a variety of foods from multiple food groups, including:

• Fruits and vegetables

• Whole grains

• Lean protein

• Low-fat dairy

• Healthy fats

• Water

2. Eat enough carbohydrates. Carbohydrates are your body's main source of energy, so it's important to eat enough of them before, during, and after workouts. Good sources of carbohydrates for athletes include:

• Whole-wheat bread and pasta

• Brown rice

• Potatoes

• Quinoa

• Fruits

• Vegetables

We would not necessarily recommend bread and pasta to non-athletes! But for people who work out a lot (more than 30 minutes/day) and especially those who do a lot of running (either as a runner or within their sport, such as soccer, football, lacrosse, etc.), they need all of these types of carbs.

3. Get enough protein. Protein helps your body repair and rebuild muscle tissue, so it's important to eat enough of it, especially after workouts. Good sources of protein include:

• Lean meat, poultry, and fish

• Eggs

• Nuts and seeds

• Dairy products

4. Stay hydrated. It's important to stay hydrated before, during, and after workouts. We recommend per day drinking 1/2 ounce to 1 ounce of water per pound of desired body weight. So, if your desired body weight is 150 lbs. you should be drinking between 75 and 150 ounces of water per day. If you are exercising in extreme heat be sure to drink even more. Water and low-sugar electrolyte fluids are best. Our bodies are made up of approximately 66% water and all of our organs rely on water to function properly every day. In our experience, people (especially kids and teens) need to drink more water than they think they need to!

5. Avoid processed foods. Processed foods are often high in unhealthy fats, sugar, preservatives and sodium. Instead, focus on eating whole, unprocessed foods.

6. Limit your intake of unhealthy fats. Unhealthy fats, such as saturated and trans fats, can raise your cholesterol levels and increase your risk of heart disease. Don't go for chips or candy bars. Instead, focus on eating healthy fats, such as those found in avocados, nuts, and seeds.

7. Don't skip meals. Skipping meals can lead to fatigue and poor performance. Make sure to eat regular meals and snacks throughout the day.

8. Get enough sleep. Sleep is essential for recovery and muscle growth. Aim for 7-8 hours of sleep per night.

9. Really tune in and listen to your body. If you're feeling hungry, eat. If you're feeling tired, take a break. Don't push yourself too hard.

10. Consider working with a fitness coach. If you want to work with us, we can help you create a personalized nutrition plan that meets your individual needs. We help all kinds of people, from athletes to people just wanting to lose weight.

What and How to Eat Before an Intense Workout

If you have a long or intense running workout, football practice, or any other intensive workout planned, you want to make sure to prepare in the right way. First, don't eat more than 2 hours before the workout. Next, don’t drink soda, energy drink or anything else besides water. Last but not least, what you eat before an intense workout is very important, too. Our go-to favorites are a mix of carb and protein, such as a small bowl of cottage cheese and tomatoes, or a couple of slices of turkey breast and a small apple.