Whether you’re a casual hiker or training for a marathon, all athletes need to watch what they eat. Your diet heavily influences athletic performance and recovery, so strive to consume nutritious meals and snacks. Here are a few tips to follow to ensure your diet supports your athletic journey.

How Athletes Can Eat Healthily

1. Don’t Fear Carbohydrates

These biomolecules provide your body with the energy it needs to train and perform optimally. After you eat carbs, your body breaks down starches and sugars into simple sugars, which are absorbed into your bloodstream. The blood glucose gets into your body’s cells and gives them energy. Eat nutritious carbs from healthy foods, like brown rice and whole-grain bread.

2. Stay Hydrated

Your body sweats during exercise, and you’ll need to drink more fluid to replace what you’ve lost. Dehydration can diminish an athlete’s performance, causing problems, like muscle cramps and headaches. To stay hydrated, drink water before, during, and after your workouts.

To determine how much water you need, divide your weight in half and drink at least an ounce per pound of body weight. For instance, if you weigh 120 pounds, drink 60 ounces of water a day.

3. Limit Junk Foods

French fries, pizza, and chips may be tasty snacks, but they can slow your athletic performance. Frequently consuming these foods will make you feel sluggish and cause you to gain weight. If you get hungry between meals, choose healthy bites, like carrots, yogurt, and berries. These foods are packed with vitamins and nutrients and will provide your body with energy.

4. Eat Protein

Consume about 1.2 to 2.0 grams of protein per kilogram of body weight every day. Protein helps your body maintain and repair muscles and shorten its recovery time. Good sources of protein include fish, chicken, eggs, lean beef, and beans.

If you want more nutrition tips, contact the knowledgeable team at IMUA Orthopedics, Sports & Health in Honolulu, HI. These professionals help new and seasoned athletes eat the right foods so they can train harder and perform optimally. They’ll also equip you with healthy grocery shopping tips and balanced recipes, as well as lifestyle recommendations to meet your athletic goals. Read about their approach to nutrition online, or call (808) 521-8170 to schedule an appointment.