Nutrition for Athletes
Nutrition for Athletes
At Best Within You Therapy & Wellness we have atlanta dietitians that specifically focus on nutrition for athletes. We work with professional, recreational, and collegiate athletes to help you fuel your best to feel and perform at your best.
Nutrition plays a crucial role in an athlete’s performance, recovery, and overall health. The nutritional needs of athletes vary based on factors such as the type of sport, intensity, duration, and individual goals. With nutrition counseling for athletes you will get personalized and tailored guidance. You will have someone who is available to support you every step of the way and be part of your team.
Some benefits of nutrition counseling focused on nutrition for athletes can include:
- Improved performance
- Enhanced endurance
- Improved recovery
- Reduced risk of injury
- Improved overall health
- Improved energy levels
- Improved mental focus
Please know we cannot give personalized recommendations here. We want to share a general overview of some nutritional principles for athletes. For recommendations tailored to you, your sport, and your body you can book a complimentary consultation call or appointment with an Atlanta based dietitian. Our office is located in Buckhead, however our dietitians can provide virtual or in home appointments.
Macronutrients For Nutrition For Athletes
- Carbohydrates: The primary source of energy, especially in endurance sports. Complex carbs like whole grains, fruits, and vegetables should be prioritized. Carbohydrate needs should be at least 50% of the total daily calories, depending on the intensity of the training.
- Proteins: Essential for muscle repair and recovery. Athletes generally need more protein than the average person. A good rule of thumb is 1.0-1.5 grams per kilogram of ideal body weight per day, depending on the exercise and training intensity.
- Fats: Important for overall health and energy, especially during longer, lower-intensity exercise. Healthy fats from sources like avocados, nuts, seeds, and fish are recommended. Fats should make up about 20-35% of total daily calories.
Micronutrients For Nutrition For Athletes
- Vitamins and Minerals: Essential for energy production, bone health, immune function, and more. It is important for athletes to have adequate intake of:
- Iron: Important for oxygen transport. Sources include red meat, spinach, and legumes.
- Calcium and Vitamin D: Crucial for bone health. Sources include dairy products, fortified foods, and sunlight exposure.
- Antioxidants: Vitamins C and E, and other antioxidants help reduce oxidative stress. Found in fruits, vegetables, nuts, and seeds.
Importance Of Hydration For Athletes
- Water: Staying hydrated is vital for optimal performance. Drinking water throughout the day and paying attention to hydration during training and competitions is key for athletes. The exact amount varies, but a general guideline is to drink at least an ounce of water for each pound of body weight daily.
- Electrolytes: Sodium, potassium, magnesium, and calcium are lost through sweat and need to be replenished, especially in endurance sports. Sports drinks or electrolyte tablets can be useful in prolonged activities.
Timing of Food For Athletes
- Pre-Workout: A meal or snack rich in carbohydrates and moderate in protein, consumed 1-2 hours before exercise, helps fuel performance. Example: a sandwich with lean protein, or oatmeal with fruit.
- During Workout: For activities lasting longer than 60 minutes, consuming carbohydrates (like honey packets, raisins, bananas, or energy bars) can help maintain energy levels.
- Post-Workout: A combination of carbohydrates and protein within 30-60 minutes after exercise to replenish glycogen stores and support muscle repair is important. Example: a smoothie with protein powder, fruits, and a handful of nuts.
Special Considerations
- Individualization: You want to always tailor nutrition plans to specific needs. These needs not only vary by sport but also by position, individual metabolism and training goals.
- Supplements: While a balanced diet should provide most nutrients, some athletes might benefit from supplements like protein powders, creatine, omega-3 fatty acids, or multivitamins. It’s important to consult with a registered dietitian or your doctor before starting any supplements. We can work with you to discuss if and when supplementation is important
The Importance of Recovery
- Rest and Nutrition: Proper rest and recovery, combined with good nutrition, are essential for avoiding injuries and maintaining peak performance. This includes getting enough sleep, staying hydrated, and consuming nutrient-dense foods. We can discuss fueling during sport, practice, vs rest days with you.
Special Diets
- Vegetarian/Vegan Athletes: These individuals need to pay extra attention to getting enough protein, iron, calcium, vitamin D, vitamin B12, and omega-3 fatty acids, which might be more challenging to obtain from a plant-based diet.
- It is important for Athletes to consider working with a registered dietitian to develop a personalized plan that meets their specific needs and goals.
You can set up a complimentary consultation for Atlanta, Georgia based nutrition for athlete support. We can provide services throughout Georgia as well as several other states. If you are ready to optimize your health and performance, we are here for you.
If you are looking for help with sleep or insomnia, know that you are in the right place. The psychologists at Best Within You Therapy & Wellness work with clients struggling with sleep as well as clients who experience anxiety, and depression. You can schedule a video appointment or in office therapy appointment with one of our psychologists today.