Addressing the Obvious.
The life of an athlete is a busy one. Getting bussed around from school, practices, workouts, and games there is barely time to EAT! This leaves most athletes skipping meals or eating on the road. At APG, we want to make sure our athletes have knowledge about nutrition and how to fuel for their competitive schedules.
What are Macronutrients?
An athlete needs a balanced diet of macronutrients: carbohydrates, proteins, and fats. This does not have to be complicated! Carbohydrates are our main energy source so we need to make sure we are having some at every meal! This could include rice, fruits and veggies, or potatoes. If you are an endurance athlete (soccer, basketball, cross country) you will need more carbohydrates than a volleyball or baseball player. Proteins are the building blocks for muscles. As for proteins, a good rule of thumb is 1 gram of protein, per pound of bodyweight. So if I weighed 140 pounds, I would aim to get 140 grams of protein a day. You could get this protein in meats such as ground beef, chicken, salmon, or greek yogurt. Lastly, an athlete needs to include healthy fats in their diet. Fats are also an energy source, but also necessary for cellular health. An athlete can get fats from avocados, nuts, and olive oils.
Timing of Meals
If an athlete is about to play an intense game, we do not want them eating a huge meal right before. Eating a huge meal right before can make the athlete feel heavy and sluggish and instead we want them eating something that is going to keep them energized and ready to play. Athletes should be eating meals 2-4 hours before a game and a snack 30 minutes to an hour before they play. A meal before a game could consist of grilled chicken and sweet potatoes or eggs and toast and a snack could be an apple with almond butter or applesauce. After a game, an athlete wants to prioritize protein to help refuel their muscles.
Risk of Injury
If athletes are not taking care of themselves outside of their sport, it can lead to increased risk of injury. Not eating enough, lack of sleep, overworking, and stress can make the body susceptible to injury. Athletes need to focus on getting 8 hours of sleep, finding methods of relieving stress, and prioritize their nutrition.
Nutrition Coaching at APG
This is a habit that can be learned and practiced throughout life. We want to teach athletes and parents how to fuel properly and recover well. That’s why we developed our nutrition coaching. Nutrition coaching is a 3 month package where the athlete will learn about the importance of fueling for their sport. The package includes a one-on-one call with coach Emilee where the athlete will learn about the importance of fueling for their sport, weekly check-ins that review food logs, and monthly phone calls/meetings in person. If you or your athlete are interested in more information please reach out to Coach Emilee at emilee@apgstrength.com.
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