Eat Healthy Tips

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.