Eat to Compete
- mclillehaugen
- 6 minutes ago
- 2 min read
Whether you are the athlete, or the parent of an athlete, you live life on the go. The big question often becomes, “how can I fuel my body well?”
As parents of 4 active sons, Mark and spent a lot of time transporting kids to and from practice and competitions, and we learned a few things along the way. Here are some of the best tips we discovered:
Meal plan – look at your weekly schedule and plan what you will eat, write it on a calendar, make a grocery list and choose a time each week to do some meal prep.
Use your crockpot – it helps you have something ready when you get home hungry
Find a couple of dependable cookbooks or online recipe sources. One of my favorites is “Run Fast. Cook Fast. Eat Slow. Quick Fix Recipes for Hangry Athletes” by Shalane Flanagan and Elyse Kopecky.
Avoid the concession stand – rather prep healthy foods to take to the competition. This is true for the competing athlete as well as the fans! Nutrient dense muffins, baggies of cut up fresh fruits and vegetables, protein balls, yogurt, crackers and cheese, and dates filled with peanut butter are all easy to pack and loaded with energy. As an athlete, make sure to practice eating “new to you’ foods on a non-competition day so you can be sure it won’t upset your stomach.
Hydrate wisely. Of course you will need plenty of water, but added electrolytes are also very important. Again, choose wisely. The cookbook I mentioned earlier has some great recipes and I especially love Shaklee’s hydration beverages.
Breakfast is important. On competition day it is especially important to include protein, complex carbohydrates and healthy fats to give you fuel to go the distance.
Mind the magic – the first 30 to 60 minutes after a strenuous workout is a time when your body is eager to absorb nutrients. Don’t depend on sugary treats, rather, provide protein and minerals for rebuilding. A whey protein drink can be a great choice.
According to Flanagan and Kopecky, in the short term, poor nutrition puts athletes at an increased risk of injuries, stress fractures, anemia, fatigue, low immunity irritability, poor concentration and more. The long-term repercussions include low bone density, hormone imbalances, decreased metabolism, infertility, chronic diseases, cardiovascular risks and depression.
We wish you well as you work to eat optimally to nourish your body for an active, happy, and healthy life.
