For Athletes: Food is Fuel
Whether you're running a marathon or playing a tennis match, food is the fuel that will get you through your competition. By eating food prior to your workout, you will increase you available energy and speed up your post workout recovery. Additionally, by fueling properly, you can decrease muscle soreness and damage and maximize muscle protein synthesis.
Click the pre-workout tab for fueling & nutritious snacks.
Click the post-workout tab for snacks that will help your body recover & refuel.
Click the Meal tab for fueling meals that will help you before your training regiment.
Click the pre-workout tab for fueling & nutritious snacks.
Click the post-workout tab for snacks that will help your body recover & refuel.
Click the Meal tab for fueling meals that will help you before your training regiment.
The Big Three: Food, Drink, & Sleep
Food:
It is super important to be eating properly not just before your competition, but throughout your entire training regiment. You should be fueling your body with the proper nutrients it needs, not just empty calories.
Prior to training:
3-4 Hours: Large Meal
1-2 Hours: Snack
30-45 Minutes After: Snack
Drink:
It is super important to be hydrating properly not just before your competition, but throughout your entire training regiment. By hydrating you increase your blood efficiency to delivery oxygen to muscles.
Pro Tips:
- Divide your body weight in half and drink at least 1 ounce per 1 pound of weight
- For every 30 minutes of training you have completed drink 16 ounces of water
Sleep:
It is super important to be getting enough sleep not just before your competition, but throughout your entire training regiment. By getting enough sleep, you are able to boost your performance abilities for the following day.
Sleep Tips:
- Goal: 7-9 Hours per day
- Have a designated bedtime
- Give yourself time to wind down before bed
- Prepare everything for the following day before you
go to bed to reduce stress when you wake up