In part one of our Sports Nutrition Mini Series we talked about the basics of proper nutrtion for 'Optimal Performance', as well and the proper types of foods we should be eating.
Real Quick - here is what I reccomended;
The most appropriate supportive eating plan for an athlete should:
1.) Be high in nutrient-dense carbohydrates
2.) Contain a moderate amount of protein
3.) Include healthy fats
4.) Provide enough calories to support the demands of training and sports/activities
Great! Now what are nutrient-dense carbohydrates, good protein choices, and a healthy fat?
To keep it simple a nutrient-dense carbohydrate is simply vegetables, fruits, whole grains, and anything that is unprocessed (if it comes in a box - it is most likely processed). In other words you want to minimize cakes, cookies, pastas, and anything made from white flour.
**Note I said minimize these choices**
Occasional sweets and foods high in fat and sugar are ok once in a while. However, try not to replace a sugary sweet in place of a nutrient-dense food, and try not to use these ‘treats’ as rewards to often. This will only develop an emotion response and engrain ‘sweets ‘n’ treats’ with the accomplishment and reward. Instead try to set reasonable guidelines that encourage more of a balanced approach. What I have clients do is abide by the 90%/10% rule. Basically 90% of the time you stay within your supportive nutrition boundaries, and 10% of the time you can have some leniency.
Ok, now what the heck is a good protein choice? First off, let me rephrase ‘good’ protein choice. There are no good choices and bad choices when it comes to protein and all food for that matter. There are better choices than others, but moderation is key (remember the 90%/10% rule).
Alright, let’s get back on track. Proteins. A protein is basically anything that has or has had eyes. This includes lean meats like chicken, turkey, fish, as well eggs, wild game, red meat and dairy foods.
Fat, Fat, Fat… The evil “F” word that everybody wants to avoid. If you eat fat, you will be fat right?
**Note I said minimize these choices**
Occasional sweets and foods high in fat and sugar are ok once in a while. However, try not to replace a sugary sweet in place of a nutrient-dense food, and try not to use these ‘treats’ as rewards to often. This will only develop an emotion response and engrain ‘sweets ‘n’ treats’ with the accomplishment and reward. Instead try to set reasonable guidelines that encourage more of a balanced approach. What I have clients do is abide by the 90%/10% rule. Basically 90% of the time you stay within your supportive nutrition boundaries, and 10% of the time you can have some leniency.
Ok, now what the heck is a good protein choice? First off, let me rephrase ‘good’ protein choice. There are no good choices and bad choices when it comes to protein and all food for that matter. There are better choices than others, but moderation is key (remember the 90%/10% rule).
Alright, let’s get back on track. Proteins. A protein is basically anything that has or has had eyes. This includes lean meats like chicken, turkey, fish, as well eggs, wild game, red meat and dairy foods.
Fat, Fat, Fat… The evil “F” word that everybody wants to avoid. If you eat fat, you will be fat right?
Wrong! In fact your body needs fat to survive and to perform at optimal levels too. The key here is to eat fats that are healthy for you. Avoid/minimize saturated fats or anything that is fried or made with hydrogenated oils. Instead opt for fats that are unprocessed and natural. Flax seed oils and fish oils tend to be your better choices here.
Hopefully you have better understanding of what high in nutrient-dense carbohydrates, quality proteins, and healthy fats are. As far as providing enough calories to support the demands of training and sports/activities...
We'll get more into that in our next installment of "Eat to Compete". We will go over the proper amonuts of each food to eat as well as when to eat them.
Until then start incorporating what we have discussed up until this point - that is start eating better quality carbohydrates, eat more protein, and don't be affraid of the "F" word (the 3 letter one - FAT)
JZ
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