| According to experts, it's quite common for female athletes (yup, even the pros) to be deficient in iron, which could slow you down and increase your risk of injury in any sport. In 2016, Dr. Jeff Volek and his team published “Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners1.” This study is important for a few reasons: 1. (Note: Now is not the time to try anything new!) 2. They offer meal plans in several categories: paleo, clean eating (minimally processed foods, whole grains, vegetables and … Make 2 servings of Overnight Oats, so they can soak in the fridge. To crush your goals in the arena, you have to eat like one too. Drink at least 10 ounces of water. Pick your protein. Athletes who do strength training (such as lifting weights) need 1.2 to 1.7 grams for each kilogram of body weight per day. It’s also super helpful to prep your veggie snacks—make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. "But if you're not hydrating along with those calories, then it will lead to an upset stomach.". 2 of 9 Stay Hydrated 24/7 Active teenage Â athletes: here's what your diet and meals should focus on. into your athlete diet is fine, but it slows down your gastric emptying rate, so you'll need more time between when you eat and when you hit the road. "The biggest nutrition mistake I see female athletes make is reducing and/or limiting their caloric intake in an attempt to be lean," says Scott. What you ingest 30 to 60 minutes after waking up essentially determines how the rest of your day will play out. And keep an individual-sized blender, such as the Cuisinart Compact-Smoothie Blender (Buy It, $55, amazon.com), around so that you can prepare high-protein recovery drinks whenever you want. ), Drinking water while you work out is great, but if you start your race on empty, you're never going to finish as strong as you want. Protein doesn’t provide a lot of fuel for energy. (Try these pre-workout breakfasts suited specifically for your routine.) Aim for a palm-sized portion (or up to two) of beef, poultry, pork, lamb, fish, seafood, eggs, or carefully paired vegetarian ... 2. "One of the biggest mistakes athletes make is heading out for a run in the morning without eating anything first," says Dan Benardot, PhD, RD, director of the Laboratory for Elite Athlete Performance at Georgia State University in Atlanta, who works with Olympic distance runners (10,000m and up) and oversees the nutrition program for U.S. 3 Foods That Belong on Your Shopping List (and 3 That Don't), 9 Benefits of Eating Strawberries Everyday, Visual Nutrition Assessment for High School Athletes. Tips to Excel with Proper Sports Nutrition Make a plan to eat a variety of fruits and vegetables daily. Sprinkle some walnuts and fruit or flax seeds on top for a bonus antioxidant boost. Lose fat during the off-season. 10 Things I Learned During My Body Transformation, 5 Weird Signs You Could Have a Nutritional Deficiency, What Runners Should Eat While Training for a Race. The Foods 1. So be sure to include plenty of iron-packed products, such as oatmeal, fortified cereals, red meat, and spinach, into your athlete diet, says sports nutritionist Dawn Scott, a fitness coach for the U.S. Women's National Soccer Team. Athletes are no longer just making a meat-free diet work for their training; they’re thriving because of it. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Weight loss can be difficult and may change body composition unfavorably; thus, managing weight during the off-season is especially important to avoid performance-damaging rapid weight loss during competition. Developing a weight management plan is essential for everyone, including athletes that expend high amounts of energy in their sport. ", Attempts to lose weight don't require a name to be effective; they just need to be consistent. Mapodile/Getty, Credit: 5. WATER They have to do a lot of planning to stay in shape, says sports dietitian Alicia Kendig, athlete performance lab coordinator at the U.S. Olympic Training Center in Colorado Springs, Colorado. While a diet to enhance sports performance may have some similarities to a diet for general health or weight loss, an athlete needs to change his diet depending on the sport he competes in, his current objectives and his schedule. A popular guideline is to drink half your body weight in ounces of water per day. "I see a lot of triathletes overdo it on calories and underestimate the value of hydration," says Kendig. sveta_zarzamora/Getty, Credit: Immediately after you finish a high-intensity and/or endurance activity (within 30 minutes), you should consume something made with a mix of protein and carbs, like a glass of chocolate milk or a whey protein shake. 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