Power Up on Nutrition

Whether we’re talking about a power forward in basketball or a power hitter in baseball, power indicates the strength needed to perform an athlete’s job on the team. How can nutrition get you the power needed to perform at peak ability while competing? Think of food as your super power or fuel for your engine. 

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The body burns energy while performing activity and even more so depending on the level of intensity of the activity. It’s important for athletes to fuel up on the foods that will provide the body with the most energy. Let’s first talk about carbohydrates, most people refer to them as carbs. This is the body's main energy source and crucial to eat to support periods of intense activity. We’re talking healthy carbs of course- high fiber whole grains like brown rice, whole wheat pasta, beans, sweet potatoes, and yes whole grain bread! Let’s not forget fruits that provide antioxidants and double as additional quick fuel. Fruits are perfect to have as a quick snack before a practice or game. 

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For energy that lasts, be sure to include lean protein with meals and snacks. Lean protein includes chicken breast, fish, turkey, low fat cheese, egg, peanut butter or nuts. Protein also helps to promote muscle recovery after workouts. Now no need to overdo the protein though. The amount of protein that your body needs is specific to your body and yours only. See a registered dietitian to help assess how much protein your body would require. I often refer to the Athlete’s Plate when talking about eating for sports performance. It is an easy visual diagram to remember and varies based on easy, medium, and hard training days. Check it out on the U.S. Olympic and Paraolympic Committee Athlete Eating Guidelines website (https://www.usopc.org/nutrition). 

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Next time you think about how to enhance your performance during a game, competition or regular training, remember to also think about what you are using to fuel up with!

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