I believe that nutrition, hydration, sleep, etc. get over looked when it comes to improving performance and looks because many people just don’t understand its importance. You go kick your butt in a workout and feel gassed afterwards, you know you got better. If you’re also an athlete and you have a hard practice on top of that, you know you got better. That being said, it’s just different when it comes to nutrition. Certainly, eating plenty of lean protein sources, fruits and vegetables should boost your energy and mood, but you don’t have that physically “exhausted” feeling from a workout where you know you’ve challenged yourself. You’re already working hard, take the next step by following these four nutrition tips:
1. Get More Protein in your Breakfast
I can’t tell you how many times I’ve asked someone what they had for breakfast and the answer was “a granola bar”, “a banana”, “pop tarts”, or even the classic “I didn’t eat breakfast”. Each of those examples warrant the need more calories in general, but I want to talk about protein specifically. If you want to be in an anabolic state where you are repairing and building tissue to put on lean muscle mass, then going from nightly dinner to lunch the next day with a very low amount of protein won’t work. Some ideas are eggs (especially egg whites), quinoa, Greek yogurt, low fat cottage cheese, or peanut butter on toast or in a smoothie.
2. Stop Drinking your Calories
Soda, coffee, juices, sports drinks, you name it. 75% of muscle is fluid, so drink more water. I think most people know soda is bad for them, so sports drinks are good to harp on here. These should be consumed during a hard practice or game, or immediately after. If you’re sipping on a Gatorade at night because you don’t like water and think it’s a healthy alternative to soda, you’re wrong. You are adding unnecessary carbohydrates (and specifically sugar) that provide no nutritional value to your diet. Drink more water and boost your performance. Tips: consume 16-20 ounces two hours prior to activity, 5-10 ounces twenty minutes prior to activity, 16 ounces for each pound of weight lost during activity, and of course: Drink it throughout the day!
3. Increase your number AND variety of fruits and vegetables consumed
All the time I hear “I just don’t like vegetables, I can’t eat them”. Well you know what I don’t like? Poor immune function, bone health, muscle contractions, etc. The more variety of colors of fruits and vegetables you have in your diet, the more likely you are to have the adequate amounts of all essential nutrients. If you must, start with just the ones you like. Eat broccoli, carrots, bananas, or whatever it may be, 3 times a day to get a start and then go from there. Once you’ve gotten them in your routine, try something new and work on getting that variety. You may find you actually like these foods. If you don’t like them, well, it won’t kill you to have some different fruits and vegetables once or twice a day.
4. Know Where Your Next Meal Comes From
This doesn’t mean you have to be the guy that prepares every meal for the week on Sundays but mapping out meals is essential. This insures that you will eat the right things at the right time. It also makes you less likely to stop for a cheeseburger on your way home when you have food thawed and a meal in mind, or have a meal already prepared and waiting in the fridge.
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