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Sports Nutrition Tips

Posted Jul 22 2013 9:52pm

 With a new baby on the way this week, it’s been great to have some fun guest posts! Here are some tips on sports nutrition from John Bosse, a Registered Dietitian and Certified Personal Trainer specializing in sports nutrition. John received his Master’s Degree in Sports Dietetics.  

Basic tips to get the most from your food and exercise.

  1. Take control of your progress! Know your foods…..

Carb Sources

Protein Sources

Fats

Vegetables

Fruits & Starchy Veggies

Grains

Chicken

Avocado

Salads

Bananas

Wheat and grain breads

Turkey

Peanut butter

Carrots

Apples

Rice

Lean steak

Nuts

Broccoli

Oranges

Pasta/noodles

Lean ground meats

Sunflower and other seeds

Peppers

Watermelon

Bagels

Fish

Salad dressings

Green beans

Grapes

Cereal

Greek yogurt

Cheese

Asparagus

Pineapple

Oatmeal

Cottage cheese

Whole & 2% milk

Tomatoes and tomato sauce

Berries

Granola bars

Whey protein powder

Mayo

Beets

Peaches

Tortillas and wraps

Casein protein powder

 

Zucchini

Potatoes

Cereal bars

Skim & low-fat milk

 

Onions

 

 

Beef and other jerky

 

 

 

If your meals are all carbs or all protein for more than one meal in a row that’s a good sign you need to make better choices for proper fueling and recovery. Most meals should have both a carb and a protein source, and as a general rule, about half of those meals should also have vegetables and fats as well. Carbohydrates are for energy and protein is for strong muscles, making sources of these nutrients top priorities for athletes. We all know most dishes we eat are a mix of the food groups, but with this table as a guide, you should be able to spot food groups to have balanced meals. For example, a turkey sandwich has bread as a carb source, turkey as a protein source, mayo as a fat source, and possible vegetables (if you add lettuce, tomato and onion). Meanwhile lasagna has noodles for carbs, ground beef for protein, cheeses for fats, and tomato sauce and any diced veggies for vegetables.

  1. Be performance ready at all times

If you’re training seriously, you should never go anywhere without at least a general plan of how to stay hydrated and fueled. Carry a water bottle. Have non-perishable carb AND protein stashes in your car, bag, locker, etc. When all else fails, arm yourself with the knowledge to find carb and protein sources at gas stations, restaurants and other stores.

  1. Timing of food intake is critical when exercising more than once a day

Does your active schedule consist of weights in the morning and practice in the afternoon? If you are active for extended periods of time, more than once a day, it is critical to refuel between each session to ensure you’re performing at your best. After that morning session, make sure to drink several bottles/glasses of fluids and have several carb sources before your next workout or your energy level is likely to suffer.

  1. Space your protein for best results

Are you eating breakfast without a protein source, lunch with little protein, and then a big steak at dinner? Or, are you eating a protein source every hour or two? Recent research tells us neither is ideal. For optimal results, consume at least 20 grams of protein every three to five hours.

  1. Back up your diet with the insurance of a multivitamin and customize your supplementation

While it’s easy to find carb and protein sources almost anywhere, finding fruits and veggies can be more challenging. Fruits and vegetables are critical to overall health because of the many micronutrients they provide. A daily multivitamin such as USANA’s Essentials is like an “insurance policy” to make sure you’re not short on any micronutrients. Consult with a qualified nutrition professional to determine other supplements you may benefit from — common supplements useful to certain athletes include glucosamine, iron, creatine, BCAAs, vitamin D , beta-alanine and sodium bicarbonate.

 

John Bosse Bio

John Bosse, MS, RD, CD, NSCA-CPT is a Registered Dietitian and Certified Personal Trainer specializing in sports nutrition. John received his Master’s Degree in Sports Dietetics from the University of Utah and his Bachelor’s Degree in Exercise Science from Colby-Sawyer College. His extensive professional experience spans from developing meal plans and supplementation protocols for NFL, NHL, and NCAA athletes to designing exercise and nutrition programs to promote weight loss in clients of various ages and backgrounds.  John’s has also conducted research in nutrition and exercise science that has been presented at national and international conferences. As an avid natural bodybuilder, John has a particular passion for helping athletes and other individuals gain and maintain long-term muscle mass and strength.

 

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