At DiSiena Family Chiropractic, Athletes need a well-balanced macronutrient intake for daily functioning -a plate consisting of equal proportions of carbohydrates (quick digesting options), color (from fruits and vegetables) and protein to support muscle growth and recovery.
Sports Nutrition & Performance -
Athletes need a well-balanced macronutrient intake for daily functioning -a plate consisting of equal proportions of carbohydrates (quick digesting options), color (from fruits and vegetables) and protein to support muscle growth and recovery.
High Effort Days (Long workouts, tournaments, meets, or training):
require an emphasis on carbs to fuel the body. Aim for half the plate to be half the plate to be high-quality carbohydrates and a quarter filled with color and a quarter filled with protein.
Recovery Days:
Aim for half of your plate to be filled with vegetables and fruits which provide a good source of vitamins and minerals and are anti-inflammatory. One quarter of your plate should be filled with high-quality carbohydrates, and one quarter should be filled with protein.
Hydration:
Hydration includes both fluid and electrolyte intake. Electrolytes help your muscles work and maintain your metabolism. Staying hydrated throughout the day will help with joint fluidity, cognitive function and sleep quality = improved performance and recovery. Take your body weight and divide it by 2. This is how many ounces of water you should be drinking each day.
Example:150 lbs. ÷ 2=approximately 75 oz. of water per day.
Protein Intake:
To stimulate muscle protein synthesis, it’s best to spread out protein intake throughout the day, ingesting protein with carbohydrates every two to three hours.
- Aim for approximately 20–35g of protein with meals.
- Aim for approximately 10–15g of protein with snacks.
Micronutrients:
Color is crucial! The darker the color of the fruit or vegetable, the more nutrient rich. Aim for two colors at every meal to maximize recovery potential.
Pre-Workout Timing:
Carbohydrates are necessary before exercise to maximize power output. Focus on high-quality complex carbohydrates 60 minutes before you begin exercising.
Post-Workout Timing:
Within 30 minutes post exercise, consume 25-35g of protein and carbohydrates.
There is no one-size-fits-all approach to eating well. Everyone has their own needs, sensitivities, and goals. Through nutritional counseling at DiSiena Family Chiropractic, patients receive individualized guidance tailored to their unique concerns or objectives. Call (949) 559-6030 today to schedule an appointment and start your journey toward lasting wellness.
Healthy Minimal Ingredient Grab & Go Snack Ideas
Many of these snack ideas you can make in as little as a few minutes and they provide portable, long-lasting fuel for game days.
Baked Sweet Potato Chips
Slice them thin and bake until crisp around the edges. Finish by sprinkling with sea salt.
The SnakYard makes individually packaged organic sweet potato sticks. These chewy steamed potato sticks are 100% sweet potato with no added sugar or other ingredients.
Hard-Boiled Eggs
One egg provides 6-7 grams of high-quality, complete protein delivering all nine essential amino acids needed for protein synthesis.
Banana Ice Cream
Freeze ripe bananas then blend into a creamy rich texture. Sprinkle honey or chocolate chips on top for added sweetness.
Honey
Raw honey sticks are excellent for an instant burst of natural glucose.
Greek Yogurt Bark
pread Greek Yogurt on a baking sheet, add some sliced fruit, and place in freezer. Once frozen, break into pieces for a cool treat!
Frozen Grapes
Grapes offer rapid glycogen replacement and digest quickly. Additionally, they are composed of about 80% water for hydration.
Avocado "Fries"
Slice and cook avocados until the edges turn crisp. Avocados are rich in monounsaturated fats, providing a slow-burning, high-density energy source ideal for endurance events and long training sessions.
Baked Beet Chips
Allow thin slices of beets to dry out in the oven or air fryer until they’re crisp enough to snap. Add salt and any herbs for extra flavor. Beetroots improve athletic performance by delivering high concentrations of dietary nitrates which the body converts to nitric oxide. Nitric oxide allows the muscles to receive oxygen and nutrients more efficiently.
