Whether you’re training for a triathlon, play tennis on the weekends or just hoping to lose a few pounds by increasing your activity, what you eat – and when you eat it – is important.

The concept of sports nutrition doesn’t apply to athletes only, it also applies to those who enjoy regular physical activity. Nutrition can enhance your performance at the gym and on the court not to mention improve your overall health and wellness.

Food as Fuel

The ideal diet for an athlete is not much different from what is recommended for most healthy adults.

However, the type of activity and amount and intensity of training sometimes means adjusting what types of food you eat and when you eat them.

• Carbohydrates are needed to provide energy during exercise. A little more than half of your calories should come from carbs. Complex carbohydrates are the best and are found in whole grain bread, pasta, cereal, and rice. If you are exercising more than an hour, eat carbs before and during exercise. For workouts less than an hour, water is most often all that is needed.

• Protein, which helps muscle growth and body tissue repair, should make up about 15 percent of your daily calories. Foods rich in protein include meat, fish, eggs, beans, nuts, chicken, and dairy products. Too much protein in the diet can be stored as fat, lead to dehydration and be harmful to the kidneys. Most Americans consume too much protein.

• Too many fats in a diet can be harmful to your health, but if you work out regularly, and train hard, you’ll need some fats in your daily diet. You’ll find healthy fats in nuts, seeds, avocado and olive oil. Again, don’t overdo it – but do include some fats, especially if you’re upping the intensity of your exercise.

Healthy Snacking

Even though snacking has earned a bad reputation, snacks that are healthy are important to keep your energy level up during the day and help prevent overeating or eating the wrong foods at meal time.

Go for healthy snacks, like fresh fruit, veggies, granola bars, pretzels, low-fat string cheese, or Greek yogurt. Pair proteins with carbohydrates to keep you fuller longer.

For example, have an apple and string cheese, a banana with peanut butter or carrots with hummus. Be mindful of portion size and help ensure healthy snacking by packing snacks the night before.   

Hydration

Water is the most important (and most often overlooked) nutrient for athletes. Water keeps the body hydrated and helps maintain the body’s temperature. Did you know you can lose several liters of water in an hour of vigorous exercise?

Drink plenty of fluids whether you are exercising or not and whether you are thirsty or not. Generally, while adults should drink about two quarts of water each day, the more you exercise, the more water you need.

Prior to exercise, drink about two cups of water two hours before. It is important to start exercise with a hydrated body. Continue to sip water during and after you exercise, about ½ to 1 cup every 15 to 20 minutes.

After exercise, rehydrate with water or a sports drink to replace electrolytes and energy lost during activity. Take a water bottle with you everywhere, and refill it regularly throughout the day to ensure you are properly hydrated.

Need Help with a Plan?

Whether you’re an aspiring athlete, or just looking to help boost your overall health with regular workouts, understand that nutrition is as important as exercise.

What you eat impacts your performance – in the gym, on the track, in the office – and everywhere else you go.

If you’re unsure how to eat optimally so you’ll reap the most benefit from your workouts, consider speaking to a professional. A sports nutritionist or dietitian can help you develop a meal plan to optimize not only your workouts, but your overall health and wellness.

For more information, contact Thibodaux Regional Medical Center at 985-493-4765.

Lilli Rozanski, MS, RDN, LDN, is a sports and fitness dietitian for Thibodaux Regional Medical Center.