Performance Nutrition
adopted from Colorado Mesa University swim & dive program, & Rachel Hill (U Idaho MSAT)
Biggest Needs / Take-a-aways from last year
You are athletes, you NEED to fuel your body properly ~ calories and hydration = gas in the tank
CARBS ARE NOT BAD!
Recommended daily calorie breakdown: 50% carbs, 25% protein, 25% fats
Focus on nutrient dense, high quality whole foods – shop the grocery store perimeter!
Aim for protein EVERY single meal
Pre / Post Workout Nutrition
Eat 1-2 hours before in small portions ~ energy and performance
100 - 200 calories with a little protein
Banana, small yogurt cup, ½ protein or granola bar
Water and electrolytes
vitamins, minerals, fiber, probiotics from having a variety of fruits and vegetables, spices and seeds
Eat 30 minutes after workout / game ~ muscle growth and repair
Carbs and protein focus
Eat a large meal a few hours after
Sample Meals:
Breakfast (500ish calories)
~ eggs, potatoes, fruit, small amount of protein
~ oatmeal, fruit and nuts
~ yogurt, fruit, granola
Lunch / Dinner
~ salad with veggies, and protein
~ piece of meat, veggies, grains/carbs (potatoes & rice & quinoa)
Snacks (90 minutes before practice / game)
~ eggs, nuts, olives, trail mix, fruit, small sandwiches, smoothies, bars, string cheese, yogurt, beef jerky, yogurt, peanut butter, ½ bagel, fig bar, honey stinger bar
Good Protein Sources
~ chicken breast, turkey breast, lean ground turkey / beef, fish, tuna, lentils, beans, jerky, tofu. Chickpeas, protein powder (be careful & check ingredients), protein bars ~15g, plant based yogurt, chia seeds
DRINK WATER & ELECTROLYTES THROUGHOUT THE DAY
½ weight in ounces
(IE, 140 lbs = 70 oz.)
