Alysun Deckert, UW Medical Center Dietitian responsible for Team Transplant
Alysun Deckert’s Top Ten Nutrition Tips to Fuel Peak Athletic Performances.
1. Balance and Variety – Eat from each food group everyday
2. Post-Workout Nutrition – Carbs within 30 minutes to replenish muscle
3. Timing for Food Fuel – What to eat 1, 2-3, & 4 hours before an event
4. Stay Hydrated - An hour before drink water for energy & electrolytes
5. Remember Protein – to build AND repair muscle
6. Good Carbs – they equal fuel but forget candy, cake & sodas
7. Athletes Can’t Eat ‘Whatever’ – Avoid high fat go lowfat whenever
8. Don’t Focus on Weight – diet, training, hydration, rest = performance
9. Get A Nutrition Habit – plan meals, snacks and drinks everyday
10. Impact of Nutrition - Speeds recovery, fuels workouts and events
Water
It is extremely important to keep your body hydrated. Make sure to drink plenty of water, and don’t wait until you are thirsty to start.
Pre-Exercise
Always try to eat a hearty, carbohydrate-rich meal at least 3-4 hours before competition or exercise to allow for proper digestion. If you must eat closer to exercise time, make it a mini-meal or snack.
Post-Exercise
What you eat after exercise is important too. Your body needs to recover and refuel. Choose carbohydrate-rich foods to help re-energize tired muscles. And remember to drink plenty of fluids to re-hydrate.
Quick Energy
Healthy snack options like dried fruit, mixed nuts, granola and yogurt are great and important for your body when you have multiple activities that follow one another or have a few hours of continuous activity. |
