Healthy Breakfast Choices
How do I know if my breakfast choices are healthy?
Make sure your breakfast includes complex carbohydrates (such as whole grain cereal, wheat bread, fruit)…
Staying Hydrated
Even though you may not feel thirsty, you still need to consume fluids in the morning. When working out outside in the summer & early fall months, it is especially important to stay well-hydrated to avoid dehydration.
Fruits & Vegetables
Fruits and vegetables are essential for athletes; they provide more vitamins and minerals per serving than any other food! In addition, they help fight off illness and disease. Vitamins and minerals are what make metabolism run…
Eat Your Vegetables
So you’ve heard everyone say “eat your fruits & vegetables” all your life… It really is important, especially for an athlete! Fruits and vegetables are essential for athletes; they provide more vitamins and minerals per serving than any other food!
What to Eat Before an Early Morning Workout
Though you may not feel hungry, eat a carbohydrate based food like a whole granola bar, baggie of dry whole grain cereal, banana, protein bar, piece of toast with a slight smear peanut butter or even a small shake.
Smoothies
Smoothies are an excellent (and delicious) way to introduce nutrients into your body. Here are a handful of recipes to help you get started making your own delicious smoothies. Go to the grocery store today, and get started tomorrow morning!
Pre-Workout Meal
The purpose of the pre-workout meal is to provide adequate fuel/energy for the game or practice. Some examples of meals might be:
- Grilled chicken breast, 2 cups pasta, marinara sauce, fruit salad…
Protein vs. Carb
Myth vs Fact Myth: Protein, not carbohydrates, is best before a workout. Fact: Carbohydrate is the body’s #1 source of energy & quickly digests to give the body energy. Protein can be used moderately in a pre-game meal/snack, but cannot provide the same effect as carbohydrate for “quick energy” to perform! -Amy Goodson Amy Goodson, MS, […]
Pre-Exercise Eating
Pre-Exercise Meal • Purpose: To provide adequate fuel/energy for game • Timing: 3-4 hours pre-exercise or game • Meal Combination: 50-70% carbohydrate, moderate protein, low fat, low fiber • Hydration: 16-20 oz water/sports drink • Examples: » Grilled chicken breast, 2 cups pasta, marinara sauce, fruit salad » White fish, 1-2 cups brown rice, […]
Hydration Tips
Sports drinks are great for pre, during and post-practice because they provide energy and electrolytes, but during the day try to hydrate with low-calorie beverages like G2, Propel, water & flavored waters, Crystal Light, and low-fat milk. -Amy Goodson Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and […]