I recently gave a talk to a group of people interested in learning more ways to have a fit and healthy lifestyle. An athletic trainer and I spoke for about an hour on the importance of fitness and nutrition for the athlete and the active individual. It was a fun and relaxed atmosphere, with great Q & A’s. Below is a summary of my talking points and top 5 tips, that every person can apply to their daily life and fueling plan.
TOP NUTRITION TIPS:
1. NOURISH with Moderation, Variety and Balance
- Fuel the body, brain and health by eating early and eating often.
- Eat a balanced breakfast within a half-hour of waking and continue fueling about every 3 hours throughout the day, aiming for 5 – 6 small meals/snacks.
- Balance your meals/snacks with vegetables/fruits, whole grains, lean proteins and healthy fats.
Example: Mixed green salad, grilled chicken, quinoa, topped with almonds and oil/vinegar.
2. HYDRATE throughout the day
- The body is made of >65% Water. Being hydrated plays a large role in helping the body function properly. It affects everything from the immune system, to performance and fatigue, metabolism, transporting oxygen and nutrients to muscles and getting rid of waste!
- Aim for ½ oz – 1 oz of fluid per pound of body weight per day.
3. REJUVENATE through rest and recovery
- Recovery includes having rest and recovery days, as well as having a recovery nutrition plan that includes pre, during and post-workout fueling.
- The need for recovery depends on the duration and intensity of your training session. An athlete that trains for hours day in and day out, combined with a grueling game schedule has very specific recovery nutrition needs. However, for most general exercisers and active individuals, their one-a-day workout will fall in between a snack and a meal, which provides enough nutrients and energy to meet their needs.
4. PLAN IN ADVANCE at the beginning of each week or every night for the next day
- Planning is the bridge between knowing and doing!
- Carve out time in your schedule and commit to a day to do the grocery shopping, cut up vegetables and making some snacks in advance that you can grab on the go.
- Make your meals/snacks for the work or school day the night before.
5. TRAVEL WITH FOOD/DRINK control your environment to support your goals
- Travel with a water bottle, fresh fruit/vegetables, pre-portioned nuts, homemade trail mix, sandwiches, healthy bars, Greek yogurt and seeds.
- Never leave home without some sort of hydration or healthy snack in hand! Keep extra in your car.
Leave a Reply