A short YouTube monologue (Autumn Calabrese) offering seven practical sports-nutrition tips for athletes: stay hydrated; use sports drinks in moderation for electrolyte/sugar replacement; maintain sodium during long workouts; consume protein to repair muscle (including slow-digesting protein before bed); eat anti-inflammatory foods (leafy greens, omega-3s); and stick to practiced nutrition on competition day rather than trying new foods.
Chapters
What's up everyone? Thanks for joining me today. I am asked all the time how to specifically eat and fuel your body when training for a sporting event. So today I am giving you my seven top tips to sports nutrition. Let's talk about it. Tip number one, always stay hydrated. That is number one. No matter what. Whenever you're just exercising in general, when you're working out and after your workout, you want to make sure you're hydrating, hydrating, hydrating. Hear me say it all the time. Tip number two goes along with tip number one and that's in regards to drinking sports drinks. Drink them in moderation with your training so you can sip on one again during your workout. You can sip on one after your workout. It helps rehydrate the body. They're usually enhanced with electrolytes, a little bit of sugar that just helps bring everything back up into balance. Tip number three, sodium is your friend. Okay? Now before you take that and run and dump salt all over your food, again, this is sports specific nutrition. So that when what I'm referencing is when you're training for long events. So when you're working out for an hour, two hours, three hours, that sort of thing, then sodium is good. You need it. One, your body needs sodium so that your muscles can contract properly. When you're working out for those long periods of time, one, you're sweating it out so you need to make sure that you already have it in your system. And then two, you need to replenish it so it is okay to have sodium in moderation. Tip number four, protein. Eat your protein when you train and you train hard, you are breaking down the muscle in your body. You need the protein to help repair it. Tip number five, that goes along with tip number four. When you eat protein before going to bed, you want to eat slow digesting protein. Look it up, find which ones you like the best, but make sure that when you're eating it before you go to bed, it's the slow digesting type of protein. Tip number six, eat anti inflammatory foods, so your leafy greens, your omega 3 foods. Again, you're beating your body up in these training sessions. You want to eat things that are going to fuel you and help repair you. Anti inflammatory food is just that, it's going to keep the swelling down in your body. Last but not least, when you get to that day, that competitive day, whatever it is that that sporting event is, don't do anything different and new with your nutrition. Use what has been tried and true and works for you. You don't want to eat something new and then all of a sudden go into your event and realize you're having trouble digesting it or you don't feel good or maybe it wasn't enough for you. So stick with your routine. Use what you've been using. That's what's always going to work the best. There it is. Those are my seven tips to sports nutrition. Thank you for joining me. If you haven't subscribed already, don't forget, be sure to do so. You'll get videos from me every week on nutrition recipes, workouts. Thank you for joining me and I'll see you next time. Bye.
