Summer Sports Eating…Made Simple

18 June 2014
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Nutrition
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Summer Sports Eating…Made Simple

By Emily Edison, MS.RD. Momentum Nutrition & Fitness

Sleeping in? Slumber parties at friends? Are you sleeping your nutrition away?

As you enter the “off season” from school sports, it is important to remember: keep eating like an athlete. Simple tips to follow to keep your nutrition plan on track (and catch a few extra zzzz’s):

  1. Eat Breakfast: Eat an energy packed breakfast every day, even if you sleep in. Set your alarm and eat at least 2 hours before practice to maximize energy during workouts (you can go back to sleep). Try: Large bowl of oatmeal with peanut butter, banana and milk. More Ideas
  2. Power up for Practice: Eat a meal 2-3 hours before practice and a light snack in the hour before. Drink a big glass of water with each meal and snack.
  3. Drink Up: Drink at least half your body weight in ounces each day. A 160-pound athlete needs at least 80 ounces of water per day.  Drink 20 ounces of all natural sport drink each hour during practice when it is hot.
  4. Recover: Drink and eat within 30 minutes of practice. Try chocolate milk and fruit, or a yogurt smoothie for replenishing tired muscles.
  5. Rest: Have a no bummer summer by getting plenty of rest. Research shows fatigue increases risk of injury, so shoot for 8 hours of sleep time.

 

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