Nutrition plays an imperative role in sports performance. From muscle growth and recovery, restoring energy, to combating exercise-induced inflammation, nutrition can help you reach your potential. Whether you’re training for a marathon, staying physically active for your health, or you would like to learn how to keep your child nourished and hydrated during sports, we offer many services to meet your needs.
While each individual has unique needs when it comes to physical activity – there are some key factors to maintaining general nutrition for all athletes!
Fruits & Vegetables
Fruits and vegetables are great recovery foods due to their role in fighting inflammation. The vitamins and minerals found in fresh, frozen, and canned fruits and vegetables help your body use calories more efficiently, improve bone health, and aid in injury prevention.
These are the body’s primary and preferred fuel source for basic body functions and training. Carbohydrates can be either simple or complex, and each serves a purpose. Complex carbohydrates are the preferred source of carbohydrates and are burned more slowly, these are found in whole grains, beans, and starchy vegetables like potatoes and corn. Simple carbohydrates are broken down quickly, and the preferred fuel source during exercise that lasts longer than 60 minutes. Simple carbohydrates include foods like white bread, white rice, table sugar, honey, and white pasta.
Getting enough protein in your diet is critical to the recovery process following training. Shoot for 20 grams after exercise. Three ounces of animal protein, a hummus and vegetable wrap, and 7 ounces Greek yogurt generally all contain at least 20 grams protein. Spreading your protein intake throughout the day, rather than consuming the majority of it in one or two sittings can help to build and preserve lean body mass.
Fat is the largest and most efficient fuel source available in your body. Think of fat as the reserve supply of energy once the carbohydrate stores run out. Fat is essential in your diet and also helps you feel satisfied after meals. Focus on monounsaturated and polyunsaturated fats found in foods like olive oil, fatty fish, nuts, and avocados.
Hydration keeps your body from overheating during exercise. It can also prevent injuries and help you recover. A good rule of thumb is to consume half your body weight in ounces of fluid per day (example: if you weigh 200 pounds, try and consume 100 ounces of fluid each day). Hydration needs vary person-to-person and can also be impacted by heat, humidity, and activity. Extra fluids need to be added into your day if you’ve been sweating!
Sports Nutrition Shopping List
Vegetables & Fruits:
Frozen, no sugar or sodium added
Canned Fruit, in 100% fruit juice
Canned Vegetables, no sodium added
Dried, no sugar added
(Some of our Favorites: dark leafy greens, beets, avocado, tart cherries, berries, watermelon, bananas, sweet potato)
Rice, brown or wild
Tortillas, corn or whole wheat
Whole Grain Bread
Whole Grain Cereal, low-sugar
Whole Grain Pasta
Proteins & Dairy:
Beans and peas, dried or canned
Cheese, reduced fat
Cottage Cheese, low-fat
Greek yogurt, low-fat or fat-free
Meat, lean cuts
Milk, low-fat or fat-free
Nuts and seeds
Yogurt, low-sugar and low-fat or fat-free
Not only does Reasor’s offer several foods that can help you stay fueled, our Registered Dietitians can assist every individual or group on their way to become active and healthy from private consultations to group tours. From just making positive steps towards your overall health or building a sports nutrition plan for athletes, we can help you get on the right track for optimal health and wellness!
Information included does not constitute medical advice and should only be used as a general recommendation for a healthy, balanced diet and lifestyle. Reasor’s Registered Dietitians’ opinions and recommendations are their own; they are not paid to endorse any products or services.