What does it mean to eat like an athlete?
Well, it could mean a couple things. First we have to define what type of athlete I am talking about. We can generalize that I am talking about ther kind of athlete that is considered a high level professional or a part of olympic sports. Think the olympic sprinters, gymnasts, jumpers, or wrestlers. Think of the professional football players, basketball players, volleyball players, etc. These athletes all have one thing in common. They want to win. They are worried about performing to the highest level in their sport. Does nutrition play a roll? Absolultey...
The best athletes are not "worried" about food per-say, but they do worry about making mindful decisions knowing that their food is their fuel and they are the race car. They are worried about squeezing every ounce of horse power out and not as worried about their abs showing. Here is the catch... all of those high level athletes tend to be built like greek gods. So let's dive into some of the things they focus on and why you should focus on them too. Hell, you may surprise yourself how much your performance and physique will change if you adopt these similar habits.
- Getting enough sleep: "Wait- I thought this was about nutrition?" It is, but sleep is the best thing we can do to prevent injury, increase performance and optimize our health to helps us improve metabolically. Pro athletes make sleep a priority.
- Hydration: Pro athletes make sure to stay hydrated. Our body, specifically muscle, is in large made up of water. A dehydrated athlete is an underperforming athlete. So, drink more water. It's a safe bet that most of us aren't drinking enough.
- Add, don't subtract: This may be one of the biggest things for you to shift. This is between your ears. QUIT worrying about what to eliminate and what you can't eat and start worrying about adding. Are you adding enough?... Some questions to ask yourself: Did you drink enough water? Did you eat protein at every meal? Did you eat before and after your workout? Did you take your supplements? Did you drink your post workout protein shake? Not one of those questions mentioned was removing, it was all adding.
Let's dive into some general recommendations you can easily start to implement into your daily life if you aren't already:
- Water: 1/2 your body weight in ounces is a great starting point.
- Protein: .8g-1.2g/lb of your body weight. A 200lb guy should consume 160 grams - 240 grams of protein.
- EARN YOUR CARBS: Man carbs have such a bad rap... I get it. Sugar, junk food and bad choices are generally carb heavy. So, let's make it as simple as possible. If it fits in the window of 1 hour pre workout - 1 hour post workout you NEED CARBS. They supply the muscle with glycogen and help you perform. Again, think about an olympic athlete, they likely are not stressing about keto, fasting, or any of that shit... What is going to make them be able to train harder and therefore, perform better?... Carbs. Now, am I saying to go eat ice cream before your workout? No. So, here is a simple list of carbs that you should try pre or post workout: fruit, rice, potatoes, sweet potatoes, oats, milk and coconut water. The other carbs not around your workouts can be more veggies. Don't forget that we need to earn them. When I say earn them, I mean lift heavy, go fast, etc.
- Protein Shakes: Don't go crazy here. One a day, post workout, everyday. Simple. Pair it with a carb and you replenish your body right away to start the recovery process for your next workout. Remember.... how can you train as hard as possible and recover as fast as possible so you can push again next session.
- Daily Vitamins & Supplements: fish oil, vitamin D and a multi vitamin. Cover the basics and do it consistently.
"But I am not a pro athlete" I know. So what if you aren't?... Adopting this mindset on what you can ADD, rather than take away is so beneficial. You will also find yourself more satisfied and not have room for the shit food when doing the simple things like water and protein alone.
If you train hard and start to implement these habits consistently you will move the needle in a big way. That's the starting point.
NOW GO GET AFTER IT!
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