written by runnergirl training
There are always nutrition tweaks that can be made to improve most people’s eating habits. See if you need any of the following eating improvements! See more info below!
Eat More Protein!
A great way to figure out your protein needs is 0.5 to 0.7 grams of protein per lb of bodyweight. For example, an athletes that weighs 180 lbs will need to eat 90- 126 grams of protein per day.
Eat After Workouts!
After a workout your body is energy-depleted and needs fuel fast! Try to plan your post workout meal or snack before so it is easy to eat. Some people find it helpful to pack a lunch bag for on the go or have something prepared in advanced waiting back at home or work.
Right Balance of Protein & Carbohydrates
Pre & post exercise snacks and meals should have a mix of protein and carbohydrates. Eating a maximum of 20 grams of protein is adequate. A great way to rehydrate & refuel is a protein shake or smoothie. Often these are easily digestible and portable for when you may not have time or craving a sit down meal.
Sports Nutrition Expert
Consider all of the expertise you follow for training and gear. The same applies to nutrition for sports performance. Even one session with a registered dietitian can help fill in nutrition gaps that may be impacting your workouts. I personally found it extremely beneficial to work with a sports nutritionist.
Take a Rest
Rest days allow muscles to refill with glycogen (fuel) for the next workout. The body needs recovery time in between workouts. Most well-balanced training programs include 1-2 rest days in the training week.
Eat High Quality Foods
Simple carbohydrate foods such as chips, cookies, crackers, sweet, sodas, etc lack adequate nutrition to refuel and rebuild muscle.