Top 3 Sports Nutrition Tips

By Alexis Williams, RD

1)    Fuel often

Eating something every 2-4 hours will help keep your blood sugars stable, your energy levels high and boost your metabolism.  By choosing a series of mini meals and snacks, you’ll always feel satisfied and be less likely to go for junk.  You’ll also never be overfull and ready to train whatever time of day.

2)    Use whole foods as much as possible

As famous food author Michael Pollan says “eat foods your grandmother would have heard of”.  While we get caught up in techno food for training and events, we should remember to use real food as much as possible.  Fruits, vegetables, whole-grains, beans, nuts, seeds and lean meats, fish should make up the majority of our meals and snacks.  Foods generally have more nutrients in their natural states than heavily processed options.  To save time, prepare and cook in bulk so you have ready-to-eat whole foods at your finger tips.

3)    Stay on top of hydration

There’s no doubt hydration is important for an active person.  When you try to train without good fluid balance, the workload just feels more difficult.  Aim to drink enough fluids (mostly water) to produce pale-lemonade coloured urine.  Sip on fluids before, during and after training to replenish sweat losses, using thirst as a guide to adjust your own hydration needs.  Don’t forget the electrolytes you loose in sweat, replace these with sports drinks or foods during and after exercise, especially in hot weather or if you are cramp prone.

Alexis Williams is a Sports Dietitian in Burlington Ontario.  Through her company, Transition Health, she works with all levels of athletes to help them optimize their nutrition.  Reach her at www.transitionhealth.ca