Missouri Residents and Blue Cross Blue Shield patients getting care in Missouri: Click here for why Mercy issues notice to Anthem Blue Cross Blue Shield.
To perform at your peak, you need to give your body the fuel it needs to exercise and to recover. Nutrition is like training – you have to start early. If you don’t give your body the food and drink it needs every day, catching up before a big game or big workout can be difficult. Here’s how you can prevent fatigue and hunger, and maintain your energy and focus with proper nutrition.
Build a good foundation daily
Start each day with a balanced breakfast
Establish an eating pattern
Sporadic eating can lead to low energy, quicker onset of fatigue and weight gain (fat, not muscle)
Eat 5-6 small meals or 3 meals and 2-3 snacks each day
Eat 2-3 pieces of fruit and at least 4 servings of vegetables daily
Fruits and veggies boost immunity, enhance your overall health and give you plenty of energy
Not all carbs are bad— choose smart carbohydrates
Oatmeal, rice, pasta, whole grains, and sweet potatoes are examples of smart carbohydrates
Protect your body with healthy fats
Healthy fats decrease inflammation and provide energy
Nuts, seeds, avocados, olive oil, coconut oil and fish contain healthy fats
Build your body with lean proteins
Fish, chicken, turkey and pork are examples of lean proteins that help to repair and recover your muscles
Say no to junk food
Limit your intake of processed foods
Avoid fast, fried and greasy food
Before exercise
Don’t wait until the last minute
Increase your energy level during your big game or workout by eating a balanced diet during the week. One good pre-game meal alone may not give you the energy you need.
Eat carbohydrates to give you the energy you need to perform
Include: breads, cereals, potatoes, pasta, fruits and vegetables
Eat your pre-game meal approximately 2-3 hours before
After exercise
Nutrition is critical to the recovery process after a big workout. A good post-workout meal will restore your energy level and provide the building blocks your body needs to rebuild muscle.
Eat a post-workout meal within 30-60 minutes of finishing the workout
Include lots of carbohydrates to restore your energy
Include protein to help build and repair muscle
Eat a small meal approximately 60 minutes before bed
Some light carbs, such as a bowl of cereal, fruit cup or nutrition bar will give your body the nutrients it needs to recover while sleeping.