Nutrition

Nutrition plays a pivotal role for all athletes. What you fuel your body with will dictate how your body will perform. Eating a proper well balanced diet that includes carbohydrates, fats and protein will help provide you with the energy and stamina you need to perform at your best. Following a hydration protocol is also imperative for any athlete to perform better.

Top 5 superfoods for athletes.

Working out on an empty stomach will never give you the desired results you look for. Athletes who train hard need to fuel their body with smart choices. Here are my top 5.

1. Oatmeal. Love it! Not the instant package where it is full of sugar, the real kind where you actually need to cook it. Filled with soluble fibre it helps get rid of cholesterol in the bloodstream. But more importantly to an athlete it's a " good carb" which helps maintain your energy levels for a longer period of time.

2. Chia seeds. Chia seeds contain a huge amount of fibre, they are loaded with antioxidants, calcium, iron and protein. This tiny seed absorbs more than 12 times their weight in water which allows an athlete to stay hydrated for longer periods of time.

3. Sweet potatoes. Yummm, sweet potato has more antioxidant and beta carotene than any other fruit or vegetable. It is also a great source of vitamin A and C. In addition, they are an excellent source of iron which is important in oxygen production for athletes during a workout.

4. Wild Salmon. My kids love this! High in protein, iron and vitamin B12, it also contains omega 3 fatty acids which act as an anti inflammatory to help reduce sore muscles and pain.

5. Bananas. Bananas are one of the best pre and post workout snack. Loaded with potassium and vitamin B6, bananas can help with muscle cramps associated to sports by replenishing potassium lost while playing sports.

 

HYDRATION PROTOCOL

Water is the most important nutrient to an athlete.

  • Drink 2 cups of water 2-3 hrs before working out.
  • 200-300 ml every 10-20 mins before you begin exercising.
  • Continue to drink during exercising.
  • Post hydration should contain water to restore hydration, and electrolytes to speed in rehydration.
  • Room temperature water is easier to consume rather than ice cold.
  • Drink even when you no longer feel thirsty.

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canada

united states