Eat like an Olympian to Reach Your Gold Standard

The games of the 30th Olympiad are well underway and as we all gather around the television to cheer on Team USA to victory, one thing each and every one of these athletes have in common—they are all at the top of their games. Besides hard work, endless hours of training, and talent, they all know that the right kind of nutrition program can make or break their performance.

Fueling for athletic performance involves more than just eating your bowl of Wheaties. To make things even more complicated, there is no one-size-fits-all nutrition plan. Each type of sport requires its own blend of carbohydrates, protein, and fats and total calorie intake depends on gender, height, weight, and training (intensity and duration). That's why most athletes consult regularly with sports nutritionists.

Even though you aren't an Olympic-level athlete, a proper sports nutrition plan will help you improve your performance, recover better, and allow you to achieve the body composition results you desire.

Sports Nutrition Basics   

1. Hydrate—Your beverages of choice include water, green tea, and herbal tea. Milk and juice also provide hydration. Coffee can dehydrate you so make sure to drink an extra glass of water for every cup of coffee you consume. At a minimum, consume 2 liters of water a day. Add an additional liter when you exercise.
2. Pre-workout fuel—It's not recommended that you exercise on an empty stomach as you need the food in your system to fuel your workout. If your workout is first thing in the morning, aim for a small snack of a piece of fruit or some antioxidant-rich juice (pomegranate, orange, pineapple, mango, tart cherry). These will digest quickly and not give you a stomach ache while you exercise. If you have at least an hour before your workout, try a bowl of oatmeal made with nonfat milk and fruit or have an egg and a slice of whole grain toast. The combination of carbohydrate and protein will give you longer-lasting energy. If you are crunched for time, try making a smoothie.
3. Post-workout fuel—Eating within an hour of finishing your workout is one of the most important things you can do to help your body recover. During this time your body will quickly resynthesize muscle glycogen, the stored form of carbohydrate in the body. Having full glycogen stores is vital to your workout as your body taps into this glycogen to fuel your workout. Aim for a recovery meal with about 3-4 parts carbohydrate to 1 part protein. If your workout is primarily strength training, then aim for a 2:1 ratio instead.
4. Eat real food, not supplements—Real food, like fruit, vegetables, whole grains, fish, chicken, turkey, yogurt, nuts, seeds, avocado, etc., contain all of the vitamins, minerals, fiber, and antioxidants naturally. It's best to get your protein from food, not powder or capsules; the same can be said for antioxidants. It's the synergy of all of the micronutrients with the fiber, carbs, protein, and fats that allow your body to absorb the nutrients.

Erin Macdonald, R.D. is a Nutrition, Fitness, and Wellness Coach with a private practice in Rancho Santa Margarita. She conducts cooking classes twice a month, is a regular columnist for Oxygen Magazine, and is the co-founder of U Rock Girl!