Tips for Eating Healthy
Healthy eating is essential for peak athletic performance. What you eat directly impacts how you perform in training and competition. Eating healthy foods can fuel your body and provide the nutrients needed to support physical activity, which is why it’s so important for athletes to eat right. Athletes need to be able to thrive physically and mentally on a daily basis. Athletes require a special combination of proteins, vitamins, minerals, and carbohydrates that they can get only from their diet. Achieving this balance may seem challenging but with the right strategies, anyone can eat a nutritious diet while also staying happy and fulfilled. If you’re an athlete or thinking about becoming one, these tips will help you eat right without sacrificing anything else in your life.
1. Have a plan
Athletes who don’t have a plan for their diet are more likely to fall into bad eating habits. Without a plan, you’ll likely be eating what’s convenient for you instead of what’s best for your performance. Having a plan will help you figure out what foods you should be eating and how much of each food group you need to be eating. This plan should include general dietary recommendations that apply to most people, such as eating lots of fruits and vegetables and avoiding too much-saturated fat. It should also include your specific needs as an athlete, such as increasing your intake of complex carbohydrates to fuel training and competition. You can get started with a free online dietitian tool like My Food Planner. It walks you through your current diet and helps you identify areas of improvement so you can create a plan that’s right for you.
2. Don’t skip breakfast
Eating a healthy breakfast is an essential part of any athlete’s diet. Athletes who skip breakfast are more likely to overeat later in the day and miss out on important nutrients that help with athletic performance. Eating breakfast helps your body: In addition to these benefits, eating breakfast can also make you feel more satisfied and less hungry throughout the rest of the day. Think about what your ideal breakfast would be. Is it something sweet or savoury? Do you like oatmeal or pancakes? Once you know what your ideal breakfast is, make it a daily habit to eat it as soon as you wake up. You’ll be less likely to overeat later in the day and will get the nutrients you need to perform well.
3. Eat more protein
Protein is essential for building strength and supporting muscle growth and repair. Athletes who eat enough protein can build and maintain more muscle, which can help improve athletic performance. Plus, more muscle means your body will burn more calories even when you’re not exercising a win-win for athletes. You can get enough protein by focusing on whole foods like beans, lentils, legumes, tofu, eggs, and dairy products. You can also get protein from plant-based foods like quinoa, hemp seeds, pumpkin seeds, nuts, and vegetables. When you’re building meals or snacks, make sure they contain at least 10 grams of protein.
4. Focus on fibre
Fibre is a type of carbohydrate found in plants. It helps to maintain healthy digestion, keep your bowels healthy, and regulate your blood sugar levels. When paired with protein and carbohydrates at every meal, fibre will also help you to feel full faster. Fibre is found in foods like vegetables, whole grains, legumes, and fruits. If you struggle with getting enough fibre in your diet, you can also take fibre supplements. In addition to helping your digestion, fibre will also help you to feel full more quickly. With more fibre in your diet, your metabolism will also likely increase.
5. Go for leafy greens
This is another essential food for athletes that many people don’t get enough of. Dark, leafy greens are rich in vitamins and minerals as well as fibre. They also provide a good amount of protein. Athletes who get enough leafy greens can expect to see benefits like: By getting more leafy greens in your diet, you can improve your athletic performance and reduce your risk of injury. When you’re grocery shopping, make sure to buy greens that look fresh and vibrant. You can keep them fresh by storing them in a plastic bag in your fridge. Try to eat greens at least once a day, either alone or as part of a meal.
6. Be sure of your sources
When you’re eating healthy foods, you want to make sure they’re coming from good sources. For example, when you buy oats and grains, you want to make sure they aren’t processed. The more processed foods are, the less healthy they are for you. When you shop for grains, look for ones that are labelled “whole grain” and “100% whole grain.” You also want to avoid buying products that are “enriched” or “refined.”
7. Make grains and legumes centre stage
Grains and legumes are excellent sources of energy and protein, as well as fibre. They’re also affordable, widely available, and easy to cook. Because of all these benefits, grains and legumes should be a staple of every athlete’s diet. Try to incorporate a few servings of grains and legumes into your daily diet. If you struggle to get enough grains and legumes into your diet, you can try adding them to snacks and meals. For example, adding a bowl of quinoa to your lunch or eating a handful of peanuts as a snack.
8. Don’t forget the fats
Many athletes are inclined to cut out all fats from their diet, but that’s not the best approach. Healthy fats are essential for good health and can help you to perform better in your sport. Fats are found in foods like avocado, olive oil, nuts, seeds, and fish. Fats help your body absorb vitamins, regulate your metabolism, and keep your skin, hair, and nails healthy. You should aim to get about 30% of your daily calories from fat.
Bottom line
Athletes who eat a healthy diet can expect to perform at their best in training and during competition. They’ll also be less likely to develop illnesses, such as heart disease and type 2 diabetes. If you want to improve your athletic performance, you need to eat the right foods. This means eating more fruits, vegetables, grains, nuts and seeds while eating less meat and dairy products. By following these tips, you can eat a healthy diet that will help you perform at your best in your sport.