1) Training Camp –Preparing for Competition
2) Competition Season- Games, Matches, Tournaments etc.
3) Off Season- Healing & Rebuilding Time
Did you know that when an athlete’s training changes his/her nutrition needs also change?
1. Training camp: You need more calories during this time! As an athlete you also know that this is also the time where body mass and composition need to be shaped for the upcoming season.
• Your goal during this time should be to find a balance between eating for recovery and fuel while also eating for maximal lean body mass and minimal body fat.
2. Competition Season: This is the time were you show what you are made of! Your schedules become very busy and it is easy to become a “junk food junky”.
• It's very important to make sure that all the hard work of training camp isn't wasted with bad eating habits on the road.
3. Off-Season: This is the time to rest your mind and body. Since your training is reduced your calorie intake should be reduced as well, after all you do not need extra calories if you are not doing extra work.
• It's still important to eat properly during this time as many athletes continue to train during the off-season.
Remember: It is easier to get in shape and MAINTAIN than it is to get out of shape and try and get back to where you once were!
Tips on Maintaining Healthy Eating Habits Year Round
Tip 1: Eat before and after workouts
· A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Try:
o Bananas
o Sweet Potatoes
o Wholegrain Cereals
o Granola Bar
· Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue.
· You want to choose lean proteins and carbohydrates that your body can break down quickly so that the nutrients are delivered fast to where they need to go. Try:
o Chicken
o Fish
o Eggs
o Bananas
o Potatoes
o Raisins
Tip 2: Never skip breakfast-No matter what
· Breakfast is the most important meal of the day, if you skip it you are already behind-you will be playing catch-up the rest of the day.
· Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, or even some lean turkey or chicken bacon or sausage.
· If you are in a rush try whole-grain cereal (hot or cold).
Tip 3: Add “good” fats to your meals
· All fats are NOT bad; in fact you need good fats to function properly.
· The best way to do this is to include the following foods every day:
o Fish Oil – 6-10 total grams per day (1-2 capsules with each meal)
o Olive Oil – 1-2 tablespoons per day (unheated; just add to cold food or after cooking)
o Flax Oil – 1 tablespoon per day (unheated; just add to cold food or after cooking)
o Mixed Nuts
o Ground Flax Seeds (Flax Meal)
o Avocados
o Salmon
Tip 4: Make the most of lunch
· Your lunch meals should be complete and contain protein, carbs, fats, fruits and veggies.
· Skip the lunch meat sandwiches and go with higher-protein stir-fries made with a ton of veggies and whole grain rice, whole wheat pastas with high protein side dishes and a big fruit and veggie salad, etc.
Tip 5: Build a better dinner
· Include whole- grain versions of breads, pastas, and rice instead of their processed (white) counterparts.
· Include high fiber foods like beans.
· Include lean protein like chicken, fish, beef, turkey or Tofu is another good protein option.
· Always include a few servings of veggies.
· Have fruit dishes or homemade smoothies for dessert.
Tip 6: Eat more fruits and veggies
· There are many ways to include more veggies, from eating them raw, to steaming them, to juicing them in a blender, to cooking them with your pasta or rice, to including them in stir-fries.
· With respect to fruits, as mentioned above, you could certainly eat them raw (like you would an apple), but you can also make fruit salads (add a little lemon to preserve it for longer than a few hours), you can include the fruit in your veggie salads, and you can blend up some fruit with a little water or dairy (plain yogurt, cottage cheese, etc.) and make a juice drink/smoothie.
Tip 7: Get a complete snack
· It is important that you get a complete snack.
· Make sure you get some good carbs, fruits and veggies, good fats, and good protein with each meal.
· Try these healthy snacks:
o Fresh veggies dipped in hummus
o Plain yogurt with frozen/fresh fruit
o Whole-grain crackers and cheese
o Trail mix
