Nutrition For An Athlete
As an athlete, it is very important to monitor nutrition before, during, and after workouts,
- Focus on high carbs and moderate protein about 90 to 120 minutes before your workout
- Don’t go crazy on the fiber before your workout
- Limit high-fat foods for two hours before your workout
- Be smart, don’t go hungry
- Have only 30 minutes before a workout? Grab a snack
- Stay hydrated during your workout
- Focus on carb and protein-heavy meals post-workout
- Limit foods high in fiber and fat within two hours of your workout
- Recovery on the go? Focus on protein
- Say yes to chocolate milk
- Active teenage boys need 3,000 to 4,000 calories a day, while active girls need 2,200 to 3,000 calories a day
- Carbohydrates are the most important fuel for an athlete. Carbs are stored as fuel inside muscles and athletes need full carbohydrate stores before activity. Carbs also are needed after a workout to get ready for the next day's events. Carbs are the only fuel that can be used for power moves — a slam dunk, a sprint to the goal line or an overhead smash all need carbohydrates.
- Eat real food and shun expensive protein supplements. Muscles can get all the protein they need from foods!
- Lean meat, chicken, turkey, fish, eggs, low-fat milk, cheese, yogurt, tofu, and edamame are excellent protein sources.
- Dried beans (such as black beans), chickpeas, lentils, nuts and seeds also are good sources of protein.
- Include some protein in every meal to help muscles recover.
Leadership As An Athlete
How to be a successful leader on your team and in your athletic community
- Actions speak louder than words. Setting an example is one of the most important aspects of successful leadership
- Demonstrate Dedication- If you’re early, you’re on time. If you’re on time, you’re late. If you’re late, you’re fired
- Be Optimistic- Trust your team’s process. It takes time.
- Offer to Help
- Own up to Your Actions
- Make the Team Your Priority
- Listen
- Have Good Communication Skills
- Don’t drag your team behind you, instead, push them forward, encourage, and protect them
Specific Nutrition Information for an Athlete
Click on the link above and then click on “UNDERSTANDING THE DEMANDS OF THE GAME”
This information belongs to Elite Level PT
By: Chris O’Donnell P.T.