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Nutrition Tips for Athletes

October 28, 2024

Nutrition Advice for Student Athletes

Student athletes have unique nutritional needs that support their performance, recovery, and overall health. This document outlines key categories of nutrition, offering guidance on hydration, macronutrients, and healthy food choices.

1. Hydration

Importance: Proper hydration is crucial for maintaining energy levels, optimizing performance, and preventing fatigue and injury.  We should receive many of our minerals through hydration, so if you drink purified water, you may want to add electrolyte beverages to your diet as well. We see a lot of leg cramps in swimming, due to dehydration.

Recommendations:

  • Daily Water Intake: Aim for a minimum of 128 oz (1 gallon) of water per day
  • Before Exercise: Drink 18 oz of water 2-3 hours before exercising.
  • During Exercise: Consume 7-10 oz of water every 15 minutes.
  • Post-Exercise: Rehydrate with 16 -32 oz within 30 minutes after exercise.

Examples of Hydrating Foods:

  • Water, low -sugar electrolyte drinks, coconut water are excellent hydrating beverages.
  • watermelon, cucumber, oranges &  strawberries are hydrating foods.

2. Protein

Importance: Protein is essential for muscle repair, growth, and overall recovery.  It is especially important for young athletes to take in enough protein for growth and recovery.

Recommendations:

  • Daily Intake: Aim for 1.0 – 1.5 grams of protein per lb of body weight, depending on the intensity of training.
  • When to Eat:
    • Include protein in every meal and snack.  This helps to avoid sugar crashes and keep your energy burn consistent throughout the day.
    • Take in 25 – 40 grams of protein within 30 minutes of your work out for optimal recovery and muscle growth.  Keeping a protein shake, protein bar, jerky etc., helps to make this a good habit.   Chocolate Milk is a traditional recovery drink because it contains protein, carbs and high levels of magnesium to reduce muscle soreness. 

Examples of Protein-Rich Foods:  Chicken breast, Turkey, beef, Greek yogurt, Eggs, Lentils, Quinoa, Nuts

3. Carbohydrates

Importance: Carbohydrates are the primary energy source for athletes, fueling workouts and aiding recovery.  It is not advisable for athletes to be on low carb diets.  However the type of carbohydrates you eat can make a big difference in keeping you healthy. 

Recommendations:

  • Daily Intake: Focus on 5 -10  grams of carbohydrates per lb of body weight, varying with the intensity of training.
  • When to Eat:
    • Pre-Workout: 1-3 hours before exercise, consume easily digestible carbs (e.g., oatmeal, bananas, vegetables).
    • Post-Workout: Prioritize high-carb meals or snacks to replenish glycogen stores (e.g., rice, pasta).

Examples of Carbohydrate-Rich Foods: Whole grain bread, Brown rice, Sweet potatoes, Oats, Fruits (berries, bananas, apples), Vegetables

4. Fruits and Vegetables

Importance: Fruits and vegetables provide essential vitamins, minerals, and antioxidants that support recovery and overall health.

Recommendations:

  • Daily Intake: Aim for at least 5 servings of fruits and vegetables per day, aim for 8-10 servings for optimal health.
  • When to Eat: Include fruits and vegetables in every meal and as snacks throughout the day.

Examples of Nutrient-Dense Options: Leafy greens (spinach, kale), Berries (blueberries, strawberries), Carrots, Bell peppers, Apples, Bananas

5. Reduce Sugar Intake

Importance: Limiting added sugars helps maintain stable energy levels and supports overall health.  If you eat something high in sugar, try to pair it with a protein to help avoid the sugar crash.  We all enjoy a sweet treat from time to time, but ingesting too much sugar negatively also negatively affects your immune system.

Recommendations:

  • Limit Added Sugars: Aim for less than 10% of total daily calories from added sugars.
  • When to Eat: Opt for natural sources of sweetness, such as fruit, instead of sugary snacks and beverages.

Examples of Lower Sugar Options: Unsweetened Greek yogurt, Fresh fruit, Dark chocolate instead of Milk Chocolate

6. Healthy Fats

Importance: Healthy fats are vital for hormone production, brain function, and energy, especially during prolonged activities.  They are especially important for healthy development in children.

Recommendations:

  • Daily Intake: Aim for 20-35% of total daily calories from healthy fats.
  • When to Eat: Include healthy fats in meals and snacks for sustained energy.

Examples of Healthy Fats: Avocado, Nuts, Seeds, Olives & Olive oil, Fatty fish (salmon, mackerel), Grass Fed Butter, Coconut Oil.

7. Fermented Foods

Importance: Fermented foods support gut health and can enhance nutrient absorption and immune function.

Recommendations:

  • Daily Intake: Incorporate a serving of fermented foods into your diet regularly.
  • When to Eat: Include with meals to promote digestion.

Examples of Fermented Foods: Yogurt (with live cultures), Kefir, Sauerkraut, Kimchi, Miso, Kombucha

EAT!!

As swimmers, your workouts have one of the highest calorie burn rates.  It is important that you fuel your body, so that you can perform optimally in all areas of your life. 

 

Meal Ideas:

Breakfast

  1. Oatmeal with bananas,  berries and yogurt.
  2. Veggie Omelette
  3. Avocado Toast with Egg and Sausage
  4. Smoothie (blend spinach or kale, berries, protein powder, yogurt, ice)

Lunch

  1. Bowl with Quinoa, Chicken, chickpeas and/or edamame, cucumbers, tomatoes, olives, onions, parsley, olive oil and lemon juice.  
  2. Turkey and Avocado Wrap with a Side of Berries
  3. Bean & Cheese Burrito (Black Beans, Cheese, Avocado, Pico De Gallo)

Dinner

  1. Grilled Salmon, Chicken or Steak  with Sweet Potatoes, Broccoli and Salad
  2. Stir-Fried Tofu, Chicken or Shrimp with Bell Peppers, Snow Peas, Bok Choy served with Rice or Quinoa with low sugar teriyaki or yuzu
  3. Chickpea or Chicken Curry (cooked in coconut milk with spinach, and spices) served over Rice with Garden Salad.

Snacks

  1. Greek Yogurt with granola and berries.
  2. Banana and Peanut Butter Sandwich
  3. Vegetable Sticks with Hummus or Sour Cream & Onion Dip
  4. Trail Mix (Nuts, Seeds, Dried Fruit and Dark Chocolate)

Hydration Tips

  • Always keep a water bottle handy throughout the day.
  • Consider adding electrolyte-rich drinks on hot days.
  • Include hydrating snacks like watermelon or cucumber between meals.

These meal ideas provide a well-rounded approach to nutrition, supporting the energy needs and recovery processes vital for student athletes. Adjust portion sizes based on size, individual energy requirements and training intensity.

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