Nutrition is KEY
As student-athletes, we have one area that presents us with more of a challenge than others, eating well. Between class, practice, and homework we don't always have much time to truly think about what foods are important and why. As an athlete myself I often would struggle with determining the "perfect diet" to get the best results out of my workout. The truth is, there is no perfect diet, but there are some basic principles that will helps us feel better, train harder, and recover faster.
Never skip breakfast! No matter how tired, late, or not hungry you are, it's the most important meal of the day for a reason. I always plan just enough time before I leave each morning to make breakfast. It jump starts my metabolism and starts my "engine," preparing me for the busy day ahead. Some of my favorite breakfast choices include...
Although breakfast may be the most important meal, eating light, appetizing snacks throughout the day will refuel your body. I often found myself struggling to find the correct foods that helped my body feel ready to kill my workouts without making me feel ill or sluggish. After a few trial and errors, I figured out what works best for me. Now understand everyone is very different when it comes to pre-workout meals/snacks, but I will list some of my favorites below to hopefully give you a place to start while on your journey to finding your correct fit.
HYDRATE OR DYDRATE!!! This saying I have heard millions of times throughout my high school soccer career. It's my coaches way of saying, "hydrate or you won't like the consequences." But obviously the team gets a kick out of it. It also gets the point across, reminding everyone, including myself, that hydration is important... ALWAYS. It is recommended that you start drinking water 48 hours before a big event (whether that be a soccer game or cross country meet, in my case) to help you be on your "A" game. On a daily basis, I try to stick to a water drinking schedule that I have learned works best for me. Drinking enough water allows me to be able to preform at my highest level during each and every workout/practice. During the day I drink about 32 oz. of water and then I drink another 32 oz. before practice. I also try to drink about 1 cup for every 15 minutes of intense physical activity I do post-workout. This helps me to go to bed hydrated and wake up ready to take on the day. Sticking to this schedule has helped reduce my soreness and cramps after tough workouts. Now yes I know its difficult to remember to drink enough water throughout the day. One of my teammates told me about an app called "plant nanny." You basically give your plant the amount of water you have been drinking, and forgetting to drink water results in a dead plant. No one wants that to happen. The whole soccer team has hopped on this bandwagon and often you will catch us comparing our plants. So if you need a friendly reminder to drink more water plant nanny might be just the app for you!
Dinner is usually my largest meal of the day. After tough workouts, its important eat foods high in protein and carbs to rebuild your muscles allowing for a speedy recovery. Plus food contains, electrolytes, which are really important to replenish because these are minerals than neurons need to fire properly. Since this is the largest meal of the day, eating too close to bedtime can be a bad thing. Try to eat your dinner as soon as possible after you workout to allow yourself time to digest before bed. A few of my favorite dinner meals are..
Now all this nutrition talk has been about what to eat and drink, but another really important point that comes with proper nutrition is getting the correct amount of sleep. This will allow your body to recover from the busy day that is now behind you and allow you to prepare for the busy day ahead. Personally I try to get about 8 hours each night, granted accomplishing this can be a challenge. Did you know that lack of sleep causes fatigue that makes you more likely to be hungry? Pay attention next time you get less sleep than normal, you might be surprised.
I hope you enjoyed! Remember to let me know what you think in the comments.
Never skip breakfast! No matter how tired, late, or not hungry you are, it's the most important meal of the day for a reason. I always plan just enough time before I leave each morning to make breakfast. It jump starts my metabolism and starts my "engine," preparing me for the busy day ahead. Some of my favorite breakfast choices include...
- Strawberry Oatmeal breakfast smoothie
- Scrambled eggs
- Peanut Butter/banana english muffin
- Special K cereal
Although breakfast may be the most important meal, eating light, appetizing snacks throughout the day will refuel your body. I often found myself struggling to find the correct foods that helped my body feel ready to kill my workouts without making me feel ill or sluggish. After a few trial and errors, I figured out what works best for me. Now understand everyone is very different when it comes to pre-workout meals/snacks, but I will list some of my favorites below to hopefully give you a place to start while on your journey to finding your correct fit.
- Carrots and humus
- KIND bars
- Apple/banana with peanut butter
- Peanut butter RITZ crackers
- Dried fruit
HYDRATE OR DYDRATE!!! This saying I have heard millions of times throughout my high school soccer career. It's my coaches way of saying, "hydrate or you won't like the consequences." But obviously the team gets a kick out of it. It also gets the point across, reminding everyone, including myself, that hydration is important... ALWAYS. It is recommended that you start drinking water 48 hours before a big event (whether that be a soccer game or cross country meet, in my case) to help you be on your "A" game. On a daily basis, I try to stick to a water drinking schedule that I have learned works best for me. Drinking enough water allows me to be able to preform at my highest level during each and every workout/practice. During the day I drink about 32 oz. of water and then I drink another 32 oz. before practice. I also try to drink about 1 cup for every 15 minutes of intense physical activity I do post-workout. This helps me to go to bed hydrated and wake up ready to take on the day. Sticking to this schedule has helped reduce my soreness and cramps after tough workouts. Now yes I know its difficult to remember to drink enough water throughout the day. One of my teammates told me about an app called "plant nanny." You basically give your plant the amount of water you have been drinking, and forgetting to drink water results in a dead plant. No one wants that to happen. The whole soccer team has hopped on this bandwagon and often you will catch us comparing our plants. So if you need a friendly reminder to drink more water plant nanny might be just the app for you!
Dinner is usually my largest meal of the day. After tough workouts, its important eat foods high in protein and carbs to rebuild your muscles allowing for a speedy recovery. Plus food contains, electrolytes, which are really important to replenish because these are minerals than neurons need to fire properly. Since this is the largest meal of the day, eating too close to bedtime can be a bad thing. Try to eat your dinner as soon as possible after you workout to allow yourself time to digest before bed. A few of my favorite dinner meals are..
- salmon and quinoa/brown rice
- lean beef stir fry with veggies
- grilled chicken and baked sweet potatoes
- grilled fish and asparagus
Now all this nutrition talk has been about what to eat and drink, but another really important point that comes with proper nutrition is getting the correct amount of sleep. This will allow your body to recover from the busy day that is now behind you and allow you to prepare for the busy day ahead. Personally I try to get about 8 hours each night, granted accomplishing this can be a challenge. Did you know that lack of sleep causes fatigue that makes you more likely to be hungry? Pay attention next time you get less sleep than normal, you might be surprised.
I hope you enjoyed! Remember to let me know what you think in the comments.