A lesson in elementary school that really resonated with me was when we were given a large jar and 10 or so rocks of various sizes to fit inside it. At first glance, you'd think there was no way you could get the larger rocks to fit with the smaller ones. But, if you started with the big ones and let the small ones fit around them, you could make it work.
The same goes for sports nutrition.
Athletes need to understand that the big rocks need to go in the jar first, and let the pebbles settle around them. This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life.
This metaphor will also help nail down any sports nutrition plan. Unless you're a pro athlete, nutrition plans don't need to be highly complex and intricate to yield quality results. Instead, if an athlete can get the "big rocks" to fit into the jar, the rest will fall into place.
Here are the 4 rocks for an athlete's nutrition plan:
1. Accountability
The same goes for sports nutrition.
Athletes need to understand that the big rocks need to go in the jar first, and let the pebbles settle around them. This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life.
This metaphor will also help nail down any sports nutrition plan. Unless you're a pro athlete, nutrition plans don't need to be highly complex and intricate to yield quality results. Instead, if an athlete can get the "big rocks" to fit into the jar, the rest will fall into place.
Here are the 4 rocks for an athlete's nutrition plan:
1. Accountability
Most athletes are highly motivated and committed to their sports and athletic lifestyle. It's in their DNA. But that doesn't mean nutrition should take a back seat. The first thing athletes need to ask themselves is if they're ready to commit to fine-tuning their nutrition plan. Most athletes are confident in their abilities on the field, but it's imperative for them to be confident in changing their lifestyle to a healthy one. That comes with consistency.
Another way athletes can know they're ready to carry out a healthy meal plan is committing to a schedule that prioritizes meal prep. Creating an integrated system that works for each individual athlete is essential. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term.
But, within that system an athlete needs to understand there will be bumps in the road due to their busy lifestyle. Unless you're a professional athlete, chances are you don't have a private chef. Always remember, a consistent B effort is better than one week of A+ and 3 weeks of Ds.
2. Eat for your sport
The sport you play will dictate what your nutrition plan will look like. Different sports require different energy intakes and seasonal differences. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. The main takeaway should be "eat what you burn."
Unless you're trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance.
Athletes should always be looking at what they are eating before, during and after games.
Pre-game nutrition directly affects your performance on the field. If athletes don't properly fuel up 2-3 hours before game time, their blood sugar levels could be low, directly affecting coordination, endurance and overall focus.
Mid-game nutrition also varies depending on the sport, but it's also essential. For example, soccer players playing a 90-minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Generally, this is where a sports drink comes into play.
Another way athletes can know they're ready to carry out a healthy meal plan is committing to a schedule that prioritizes meal prep. Creating an integrated system that works for each individual athlete is essential. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term.
But, within that system an athlete needs to understand there will be bumps in the road due to their busy lifestyle. Unless you're a professional athlete, chances are you don't have a private chef. Always remember, a consistent B effort is better than one week of A+ and 3 weeks of Ds.
2. Eat for your sport
The sport you play will dictate what your nutrition plan will look like. Different sports require different energy intakes and seasonal differences. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. The main takeaway should be "eat what you burn."
Unless you're trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance.
Athletes should always be looking at what they are eating before, during and after games.
Pre-game nutrition directly affects your performance on the field. If athletes don't properly fuel up 2-3 hours before game time, their blood sugar levels could be low, directly affecting coordination, endurance and overall focus.
Mid-game nutrition also varies depending on the sport, but it's also essential. For example, soccer players playing a 90-minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Generally, this is where a sports drink comes into play.
Read Full Article Here: The 4 Most Important Sports Nutrition Rules for Athletes
