When you are working to achieve your health, fitness and performance goals, it is important to have a solid fueling and hydration program. Achieving and sticking to an optimal plan is going to mean planning in advance, eating clean and less processed foods the majority of the time. It’s means eating those clean foods coming from all nutrients in balanced meals and snacks throughout the day. Overall, it’s a lifestyle of taking care of your body and brain, while enjoying the foods and fluids that you are consuming.
Planning in advance:
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- Pick out one day per week when you can write out your grocery list and take time to go to the store to buy food to stock up your kitchen.
- After food shopping, chop up your veggies and pre-make sandwiches and snacks that you can grab on the go and eat throughout the day.
- Separate your grocery list into sections to cover the basics, like your whole grains, lean proteins, healthy fats, fruits, and vegetables.
- Look at your schedule for the week. Whether you will be eating your meals in the cafeteria or your home or on the go, write out the times you will have your meals and snacks. Even better, write out what you will have to eat at those times. For some athletes and active individuals, it’s helpful to set reminders on their phone or computers – time to fuel/hydrate!
- Prepare your meals or snacks the night before. This saves time and makes it easier to pack your bag (or cooler) in the morning.
- If you are a morning person, prep your meals and snacks when you get up!
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Clean Eating and Less Processed:
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- Clean eating means choosing foods in their most natural form possible. It’s eating whole, natural foods like fruits, vegetables, lean proteins (think skinless chicken breast over processed deli-meats in a bag), and complex carbohydrates.
- When buying products in bags or boxes, look for the fewest ingredients.
For example: An orange over orange juice or choosing a bar that has less than 10 ingredients versus one that has 20 or more! - This helps to ensure we know what’s going into our bodies!
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Frequent Meals and Snacks:
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- Remember to jumpstart your metabolism and maintain your energy levels, it’s important to start fueling within a half hour of waking and eat about every 3 hours throughout the day.
- Although the size of each person’s meals/snacks will vary, remember to look for your wholesome carbohydrate, lean protein, and healthy fat, while adding a fruit or vegetable.
Example meal: brown rice, grilled chicken, avocado, side salad with a variety of vegetables and olive oil/vinegar.
Example snack: 1/2-1 banana roll up with: 1 whole grain tortilla, 2 Tbsp. natural peanut butter, and 1 medium banana. - If you are training once a day and on track with eating every 3 hours, this should provide energy for your workout and recovery post-workout.
Example: Have a tolerated snack within an hour of training and your balanced recovery meal within a half hour of finishing your workout.
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Hydration:
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- Even on days off, it’s still important to hydrate throughout the day, every day!
- Remember to carry a water bottle with you and hydrate primarily with water and other non-caloric beverages like green-tea. However, depending on your goals and fueling plan, low-fat milk and 100% fruit juice may fit in too.
- Make sure to drink your fluids during your workout, as well! Take 4-6 gulps every 10-15 minutes to stay on track.
- Bored with water? Add flavor by adding fresh fruits like lemons, strawberries, watermelon, cucumbers, or mint.
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Sustain and Enjoy:
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- To sustain a fueling plan to support your fitness and health, you want to be able to enjoy what you are doing, too!
- Try new foods and recipes at least once per week.
- Make and share new recipes with friends. Look online to find healthy, easy-to-make recipes.
- Enjoy those “treat” meals or planned “off” meals a few times per week. These should still be eaten in moderation, but if you are fueling well most of the time, these meals can fit in to a healthy plan while maintaining your fitness goals!
Example: your favorite dessert of cheesecake or make your own sundae, a burger with fries (or sweet potato fries!), or a few slices of pizza. It’s your choice, but keep these as an exception to the rule and not the rule. - You can still add healthy items to the less healthy meals!
Example: baked potato instead of fries, add avocado to the burger, start meals out with a salad.
Signs that you are keeping up with both include recovering well, not getting sick, staying focused, sleeping well, have stable energy and an overall sense of well-being!
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