Athletic Nutrition
by Allison Bologna
Nutrition can have a large impact on athletic
performance, and it is extremely important for athletes to eat well in order to
perform better and boost recovery. A healthy, balanced diet should consist of
lean meats and proteins, fruits, vegetables, healthy fats, and quality carbs.
Athletes should drink lots of water. Our muscles are primarily made of water
and protein, and our bodies strive for water to recover and replenish its used
resources. Sports drinks should be kept to a minimum because of the amount of
sugar that they contain. They also contain empty calories and can be damaging
to your teeth.
Carbohydrates are
important, but choosing the correct source is the key. Carbohydrates should come
from whole grains, beans, or even sweet potatoes and bananas. Avoid eating
excessive amounts of wheat products like bagels, buns, rolls, or starchy
vegetables like white potatoes and corn. Athletes should also be consuming
proteins on a daily basis, especially after training. Quality proteins consist
of lean meats like chicken, pork and fish as well as eggs, nuts and Greek
yogurt. Proteins are important to repair body tissues, and they are a good
source of energy. The sugar in proteins lasts longer and is not used by the
body as quickly as the sugars in carbohydrates. Dark leafy greens are important
and packed with nutrients like iron and magnesium. Some examples of healthy
fats include olive oil, coconut oil, and avocados.
It’s important for
athletes to EAT! Not consuming enough calories or consuming processed, fatty
foods can have a negative effect on your performance and can break down muscle.
Eating three or four healthy balanced meals a day will keep your body going and
help with muscle rebuilding as well as burning unwanted fat. Keep away from
processed food, fast food, sodas, alcohol, sugary drinks and low-quality carbs.
Following these few nutritional recommendations in conjunction with getting
enough sleep, will improve your ability to perform at a high level.
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| Allison Bologna is in her third year at The Mount as the Assistant Athletic Trainer. She is a licensed and certified athletic trainer, and she has her Master's Degree in Health Administration. Bologna has worked two seasons with women's basketball, and she also works with the softball team. |
