Healthy Athletes

3 Basic Guidelines for Healthy Athletes

Food is Fuel

  • Feed your body with the proper fuel (A healthy diet) both during and post workouts and you'll notice improvements in performance.
  • Make healthy choices throughout the day!
  • It's more than just choosing a healthy snack right before a workout.

Proper Hydration is Essential

  • Losing as little as 2% of body weight (in body fluids) can impair athletic performance.
  • The American College of Sports Medicine recommends weighing yourself before and after a workout to get a sense of how much fluid you typically lose.
  • For every pound lost during a workout you should replace it with 20-24 ounces of fluid.
  • Your goal is to weigh the same weight after a workout as you did before the workout.

Over-Hydration can be dangerous.

  • The American College of Sports Medicine recommends that you drink NO more than 1 cup of water every 20 minutes.
  • Sports drinks may be helpful to athletes who are exercising at a high intensity for 60 minutes or more.

Post Workout:

  • Consume a 4:1 ratio of Carbohydrates to Protein within 2 hours after exercise to replenish glycogen stores (sugar stored in the muscle).
  • Low Fat or Fat Free Chocolate Milk makes an excellent post workout beverage!

Rest is Just as Important as Training

  • Inadequate sleep will negatively impact your training routine
  • Aim for 9-10 hours of sleep per night.
  • Consistency with your sleep routine will aid in feeling rested.
  • Going to bed around the same time every night.
  • Waking up around the same time every morning.
  • Allow for adequate rest in between your trainings for proper muscle recovery.