02/25/2020
“Good hydration and nutrition is vital to an athlete’s growth, performance, endurance, and recovery”
Over the next several weeks I am going to be releasing a series of post about performance nutrition. My main goal is to help parents and student athletes have a better understanding of just how big of an impact proper nutrition and hydration can have on an athlete. When it comes to hydration & nutrition there is not a one size fits all plan. Each person should have a hydration plan and meal plan to meet their individualized needs and goals. As a registered dietitian there are multiple factors to consider when assisting an athlete with a hydration and meal plan.
• What sport do they play? What is their position?
o Let’s face it. A meal plan for an Offensive Lineman is going to look a lot different than that of a long distance runner or baseball player.
• What is their training regimen? With high school athletes this can depend on multiple things:
o What sport are they playing at the time?
▪ Energy expenditure is different for each sport, therefore the amount of calories consumed daily depend on the sport.
o What is the frequency of daily practices?
▪ Are they lifting weights and practicing daily?
▪ Do they only practice once daily?
▪ How long does the practice last?
▪ Do they have two-a-days?
o What is the temperature like outside?
▪ Is it the middle of the July, or middle of January?
o Is it during their season or is it their off season?
▪ If it is during their season we should be focused on maintenance, performance, and recovery. If it is during the off season that is when we should focus on growth.
• What are their eating habits, life style, and food preferences?
• Do they have access to foods beyond school meals?
Let’s face it. You are not going to put regular unleaded gas into a jet. If you do, will you get the jet’s top performance? The same can be said about an athlete. Without the proper hydration and nutrition you will not consistent performance your best. Athletes should avoid eating foods that are refined and processed. Instead they should try to incorporate whole and natural foods into their diet. To maintain athletic performance it is just as important as what times that you eat as it is as what foods you eat. Beverages and foods consumed pre and post workout/game is a vital part in an athlete’s performance and recovery.
Next time I will be discussing 3 Macronutrients. Proteins, Carbohydrates, & Fats.
Feel free to message me if you have questions or are interested in my services.
