Note from Jess: Thank you to Sarah Bixby from Conshy Nutrition for this guest blog post! Sarah works with athletes of all ages as a registered dietitian and provides nutrition coaching. Sarah meets with clients by telehealth, and works with people in PA & NJ. Continue reading for her guest post.
In a world full of Google, Instagram, and now ChatGPT, let’s face it, eating properly for sports performance can feel quite overwhelming. On the outside nutrition seems to be this glamorous thing. Society tells us that we need the latest greens powders or protein supplements to meet our performance goals. And while supplements may be helpful or even necessary for some, it is not the answer for everyone (and it is certainly not the front-line approach). You must be asking yourself, “so what will help me to achieve my performance goals?” Unfortunately (well, fortunately in my opinion), nutrition is not as glamorous as it appears. Nutrition for performance can be simple if we let it. So, what is it that an athlete should prioritize when it comes to nutrition and health? Let’s break down 5 key tips for success:
1. Take Advantage of “Eating Opportunities”: When you wake up in the morning, do you eat breakfast? A missed breakfast (or any meal for that matter) is a missed opportunity to fuel your body with what it needs to build muscle, perform, and recover. Avoid skipping meals!
2. Focus on Nutrient Quality: My clients frequently hear me say “choose nutrient dense foods.” A food that is “nutrient dense” is one that has a higher ratio of beneficial nutrients per calorie. For example, in comparing an apple and a cookie, both have carbohydrates, but the apple also provides a higher proportion of fiber, vitamins, and minerals compared to the cookie. Simply put, nutrient dense foods are going to give you more bang for your buck.
3. Prioritize Macronutrient Balance: Macronutrients are the nutrients that provide our bodies with energy (AKA calories). There are three macronutrients that our bodies need: carbohydrates (carbs), protein, and fat. Athletes need an appropriate balance of all three to maximize their performance. The balance of these macronutrients will vary between and within individuals based on their training regimen and goals – that’s where a dietitian can help! So what do each of the macronutrients do?
Carbs: The primary source of energy for the body. They help your muscles move and your brain to function.
Examples: Bread, rice, pasta, potatoes, fruit
Protein: Involved in muscle growth, cell repair, and so much more!
Examples: Meat, fish, poultry, tofu, beans
Fat: Fat is critical to metabolism and is an important source of energy to the body. It also plays a role in nervous system function and is critical to maintaining cell structure, all of which are essential for performance!
Examples: Oils, nuts, seeds, avocado
4. Eat the Rainbow: Exercise, while extremely good for us, puts a lot of stress on the body. Therefore, vitamins/minerals are essential to counteract that stress and help in the recovery and rebuilding processes. Proteins, grains, fats, and starches provide a variety of essential vitamins/minerals. However, fruits and vegetables are also imperative. Consuming a variety of colors will help to provide an array of nutrients throughout the day. Aim for 5 servings of fruits and vegetables daily for maximum benefit!
5. Chef’s KISS (Keep it Simple Sweetheart): Performance-focused meals and snacks do not have to be complicated, and they certainly do not require you to spend hours in the kitchen! You can reduce time spent in the kitchen and maximize results by planning ahead. For example, grill or bake a few breasts of chicken at the beginning of the week to include in different meals throughout the week – this is a big daily time-saver! You can also save time by having fresh fruits and veggies on hand. They require little to no prep and can be added as a side to any meal. Here’s an example of an easy, balanced weeknight dinner:
Grilled Chicken Sandwich: Grilled chicken on whole wheat roll topped with lettuce, tomato, avocado, and sauce/dressing of your choice. Side of baby carrots or other fresh veggie.
Looking for more individualized support? Check out Conshy Nutrition’s private coaching packages at www.conshynutrition.com.
The information provided is for general educational purposes only and does not constitute medical advice or replace consultation with a healthcare provider.
