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.
- 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.