Nutrition for Peak Performance

Healthy vs. Unhealthy: What does that mean? 

Your physical and emotional well-being both play roles in your overall health. This chapter will focus on health in the context of nutrition, emphasizing its essential role in athletes. Being healthy means caring for your body and meeting its unique needs; it isn’t restrictive or aesthetic-focused. Before getting started, keep in mind that there isn’t one way to be healthy - it's different for every person! Be patient with yourself as you discover what works best; learning what healthy means for your body is a dynamic process that takes time. It will happen through learning, talking with trusted professionals, and experimenting with habits. Reading this chapter is already a fantastic step forward!

Building a Strong Foundation

Macronutrients

Macronutrients are a category of nutrients that are needed in large amounts to provide energy, support essential functions, and assist in your growth. The three main macronutrients are carbohydrates (carbs), protein, and fats. Carbohydrates’ main job is to provide energy in the form of glucose. While there are many negative stereotypes surrounding carbs, they are crucial to your health.  Proteins build and repair tissues, produce enzymes and hormones, and support the immune system. Fats store energy for long periods of time, support cell structure, and help absorb fat-soluble vitamins (A, D, E, K). Healthy fats, which are unsaturated and rich in omega-3 and omega-6 fatty acids, support brain function and help keep hormones balanced. They are found in foods such as avocados, olive oil, and nuts. All macronutrients are essential for your body to function. Making sure you are eating all of them is key. 

Micronutrients

There is another category of nutrients called micronutrients. While micronutrients are needed in small amounts, they are essential for your body to function. They include vitamins and minerals like calcium and magnesium. Calcium can be found in dairy products and leafy greens, and magnesium can be found in bananas. Iron is a micronutrient that is essential for making hemoglobin, the protein in red blood cells that carries oxygen from the lungs to tissues and organs. This process supports energy levels and keeps your muscles and brain functioning properly. It is extremely important that you get enough iron. As a female, you have to get 18 mg/day, a much higher amount due to iron loss during menstruation. Iron found in animal-based foods gets absorbed easily by the body. Iron is also found in spinach, tofu, lentils, nuts, and dried fruit, however, can be more difficult to absorb. To enhance iron absorption, you can eat vitamin C-rich foods with your iron. Because iron needs vary from person to person, it’s a good idea to get your levels tested so you can stay on top of your health and adjust your diet if needed.

Dietary Choices and Cultural Differences

Getting the right nutrients, while respecting cultural differences and dietary choices is very important. The first step is to understand the key nutrients you aren’t receiving. Iron deficiency can be a problem for vegetarians. Having Vitamin C, through orange juice, lemon juice, cantaloupe, etc, with iron rich foods can increase absorption. Make sure you are getting vitamin B12 (especially important for vegans), iron, Omega-3 Fatty Acids, calcium, vitamin D, and protein. You can fill those gaps with supplements. While supplements aren’t necessary for everyone, they can be helpful for some individuals. If in your diet you are lacking certain nutrients, supplements are a helpful tool to fill those gaps. An example of an athlete that is vegetarian is Venus Williams: “One of the ways she makes sure she feels her best is by being vigilant of what she puts into her body, so Venus keeps a vegan diet. She eats mostly plant-based foods.” It is also important to note that health looks different depending on what foods you have access to; it’s okay to do your best with what you have. 

Eating Disorders

Eating disorders are a complex mental health condition that affects eating patterns and can have severe effects on your physical and mental well-being. Some eating disorders include Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, Avoidant/Restrictive Food Intake Disorder (ARFID), and Orthorexia. While some sports, like gymnastics and dance, may emphasize leaner bodies, it is really important to know that unhealthy eating habits can be detrimental to your health. Eating disorders can affect anyone at any age and are often difficult to detect. You cannot judge whether someone has an eating disorder based on appearance. Because eating disorders are complex, we must be mindful of how we speak about food, clothing, and bodies. If you or a friend is struggling with an eating disorder, it is important to reach out to trusted adults or healthcare professionals. 

Hydration

Hydration is one of the key factors to your health, becoming even more essential when exercising. Water helps regulate your body temperature, supports joint and muscle health, enhances physical performance, and aids in detoxification. While overhydration, hyponatremia, is rare, it is still possible, so it is important to balance water with sodium during long, sweaty workouts.

Age and Hydration:

9 to 13 years old→ need 64 - 71 oz/day (8 - 9 cups per day)

14 to 18 years old→ 68-78 oz/day (8.5 - 10 cups per day)

Tips for hydration:

• Drink water throughout the day (not just when you are thirsty). If you are thirsty, you are already dehydrated.

• Include hydrating foods in your meals (watermelon)

During exercise, you lose electrolytes due to sweat. Replenishing them is very important and can help your performance. One way to replenish electrolytes is through electrolyte powders (like Liquid IV), sports drinks, and coconut water. 

Fueling Pre-, Mid-, and Post-Workout

Staying fueled, energized, and healthy before, during, and after workouts is very important. Eat carbs and proteins 1-3 hours before your workout. Some carb ideas are oatmeal, whole-grain toast, or bananas. Protein can come from greek yogurt, hard-boiled eggs, or a protein smoothie. Refuel after 45-60 minutes of continuous activity. You want to eat quick-digesting carbs like a piece of fruit. Not everyone needs to fuel mid-workout. If your workouts are under an hour and less intense, water and proper pre/post-workout nutrition might be adequate. However, it is very important to remain hydrated throughout the workout. Try to eat within 30-60 minutes of finishing your workout. Have protein (chicken, tofu, eggs), carbs (sweet potato, rice), and healthy fats (avocado, nuts). 

Sometimes it is difficult for busy athletes to find time to prioritize nutrition. When you are on the go, it is important to plan ahead. Bringing protein bars/shakes, fruits, and sandwich wraps are nutritious and mess-free. Trail mix, nut butter packets, dried fruit, and whole-grain crackers are great for keeping in your gym bag. Also, make sure to carry around a reusable water bottle. You can make overnight oats the night before, so you are ready in the morning. 

Sample meal plan:

*Portion sizes are flexible: Listen to your hunger and fullness cues; everyone’s needs are different, especially during growth spurts or high training weeks.

Breakfast: 2 eggs scrambled with spinach, served with half an avocado on the side,  whole-grain toast or oatmeal with honey.

Mid-morning snack: 1 cup of Greek yogurt with mixed berries and granola or chia seeds 

Lunch: 4 oz grilled chicken breast, 1/2 cup cooked quinoa, mixed leafy greens, cucumber, cherry tomatoes, and olive oil & balsamic vinegar dressing.

Afternoon snack: 1 medium apple sliced and with 2 tablespoons of peanut butter

Dinner: 4 oz baked salmon (rich in omega-3s), 1 medium sweet potato (roasted), and a side of roasted asparagus or broccoli.

Note: Make sure to stay hydrated throughout the day