When it comes to fueling your body, consistency is key. Often times athletes focus more on their training consistency and less on their nutrition consistency.
Yet the energy their body needs will come from the foods and beverages they take in. When food is an after thought, it can take a toll on the body overtime, especially when enough overall energy (calories) are not coming in.
Here are three quick tips to help you dial in your fueling plan:
When you are routinely training hard, it is a must to fuel the body consistently. A lot of times athletes think more about what they are and are not eating on game or event days, yet the day to day is just as important. If fueling the body is neglected and not part of the focus, you will not get the maximum results out of your training.
Although, there is a lot of complexity when it comes to the science of sports nutrition and fueling the body, first and foremost you must take in enough energy (calories) to match your training needs and goals. If you are looking to put on muscle but do not have enough overall calories coming in, it will be impossible to get the gains you are looking for.
If you have no idea how many calories you need per day, work with a sports dietitian to get a custom plan designed to meet your training needs. Visit the SCAN (Sports, Cardiovascular and Wellness Nutrition Group) website to find a dietitian near you.
Fueling the body is all about balance, focus on getting most of your calories from nutrient-rich foods: fruits, vegetables, lean meat, yogurt, milk, whole grains, avocado, olive oil, etc. And having the occasional salty snack food or dessert is okay! Sports dietitian Molly Morgan suggests her athletes follow a 90/10 rule... 90% of the time choosing the nutrient-rich choices and 10% of the time for the 'extras'".
Click here to download this great Fuel2Win overview handout for quick tips and guidance to boosting your overall eating routine.