9 Key Ways Nutrition Impacts Athletic Performance
When it comes to athletic performance, the right nutrition can make all the difference. Whether you're a professional athlete or just someone who enjoys hitting the gym, understanding how nutrition affects your body is essential for reaching your fitness goals. In this blog, we'll explore nine key ways nutrition impacts athletic performance and how you can optimize your athletic performance nutrition for success.
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Jodi Cash (owner) also offers online coaching, a Metabolism Mastery Method for busy and full-time working moms, and 1-to-1 coaching calls.
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1. Don't Focus Solely on the Number on the Scale for Health
Athletic performance is not solely about the number on the scale.
Health is a holistic concept, and it's important to look beyond weight when assessing your well-being.
Focus on body composition, muscle-to-fat ratio, and overall vitality.
Nutrition plays a pivotal role in achieving and maintaining these aspects of health, ensuring you have the energy and strength to perform at your best.
2. Muscle Building Requires More Than Just Protein
While protein is often associated with muscle building, it's not the sole factor.
Building lean muscle requires a balanced diet that includes carbohydrates, fats, AND protein.
Carbohydrates provide the necessary energy for intense workouts, and healthy fats are crucial for hormone production, which is essential for muscle growth.
3. Protein: It's Not Just More, But When and How Much
Protein is indeed important for muscle repair and growth, but the timing and quantity matter, too.
Consume protein both before and after your workouts to support recovery and muscle synthesis.
Aim for a balanced intake throughout the day rather than loading up on protein in one meal.
Here’s a shortlist of quality sources of protein for optimal performance:
Lean meats
Fish
Dairy
Plant-based options
4. Irregular Meals Can Lead to Issues
Skipping meals or going too long without eating can negatively impact athletic performance.
Your body needs a steady supply of nutrients to sustain energy levels and support recovery.
Small, balanced meals and snacks throughout the day can help maintain stable blood sugar levels, preventing energy crashes during workouts.
5. Fresh Foods Help the Microbiome Keep You Healthy
Your gut health is closely linked to your overall well-being and athletic performance.
Consuming a variety of fresh foods, including fruits, vegetables, and whole grains, supports a diverse gut microbiome.
A healthy microbiome can aid digestion, reduce inflammation, and enhance nutrient absorption, all of which contribute to better athletic performance.
6. Navigating Food Choices: Good, Bad, and the Right Ones
Athletes often face dietary choices that can impact their performance.
While indulging occasionally is normal, consistently making unhealthy food choices can hinder progress.
Aim for a balanced diet rich in whole foods while allowing yourself occasional treats in moderation.
Remember, what you put into your body directly affects what you can get out of it.
Read this article to learn more about sporting performance and food.
7. Beware of RED-S in Sport
Relative Energy Deficiency (RED-S) is a condition that occurs when an athlete doesn't consume enough calories to meet the energy demands of their training.
It can lead to hormonal imbalances, decreased bone density, and impaired performance.
Avoid RED-S by consulting with a sports nutritionist to create a well-rounded diet that supports your activity level.
Read an article to learn more about RED-S and its impacts in athletic performance.
8. Poor Hydration, Poor Performance
Dehydration can severely impact athletic performance.
Even mild dehydration can lead to reduced endurance, muscle cramps, and impaired cognitive function.
Make hydration a priority by drinking water consistently throughout the day, especially before, during, and after workouts.
It’s best to drink half your body weight in ounces per day (200lb = 100oz).
Consider adding electrolyte-rich beverages for intense exercise sessions.
9. Recovery from Exercise is Just as Important as the Exercise
Recovery is an integral part of any athlete's journey. What you eat and drink post-workout plays a crucial role in how well your body recovers and adapts to training.
A combination of carbohydrates and protein helps replenish glycogen stores and repair muscle tissue.
Consider adding foods like yogurt, berries, and whole grains to your post-workout meals for optimal recovery.
Ready to take your fitness journey to the next level?
Remember, it's not just about what you eat but how you nourish your body, and with the right approach, you can achieve remarkable results in your athletic journey. So, stay motivated, eat well, and keep pushing your limits!
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
Join us today, and let's make progress together!
