Proper Nutrition for Athletes

Why eat right?

  • To improve the results of exercise
  • To improve performance
  • To decrease the risk of disease and illness
  • To increase energy levels
  • To improve body composition

The 8 food groups for athletes

  1. Fluids (amount dependent)
    Water
    Sports drinks
    Fitness drinks
    Juices
  2. Whole grains (8-15 servings/day)
  3. Vegetables – see below Fruits (4-6 servings/day)
  4. Fruits (3-5 servings/day)
    Anti-oxidants (Vitamin E, C, Beta-carotene)

    Important: when you exercise, you breathe harder; take in more oxygen; this oxygen may become unstable in your body and oxidize. Oxidation may damage your muscle cells (promoting inflammation and soreness) and may increase the risk for cancer and heart disease.
    Vitamin E

    Spinach, apples, apricots, nectarines, peaches, whole grains, nuts, seeds, wheat germ, vegetable oils, avocados
    Vitamin C

    Citrus fruits, strawberries, cantaloupe, cauliflower, potatoes, broccoli, cabbage, peppers, tomatoes
    Beta carotene

    Yellow, orange, and dark-green leafy vegetables and fruits.
  5. Protein (6-12 0z/day + 2 servings fish/week)
  6. Calcium-rich (2-3 servings/day)
  7. Healthy fats** (3-4 servings/day)
    Healthy fats are Monounsaturated and Omega-3 fatty acids
    Monounsaturated

    Avocado, oil (canola, olive, and peanut), olives, nuts, sesame seeds
    Omega-3 fatty acids

    Most fish (best sources are mackerel, salmon, herring, anchovy, bluefish, white fish, lake trout. Also flax seed and hemp seed.
  8. Snack foods (1-2 servings/day)

For more information, I welcome you to contact me.

“Life is good and it can be great!”

If you want to live your life wholly, and change your “I wish I had’s to Wow! I did’s, I am the perfect coach for you.

I will help you prepare for and compete in a triathlon, coach you not only in nutrition, but also coach you in keeping the rest of your life in balance while you train! Don’t just dream of being a triathlete, be a Dream Achiever! I did it-and YOU CAN TOO!

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