LAKERS STRENGTH NUTRITION TIP #1
While protein is important, carbohydrates provide the best source of immediate energy needed before a workout.
Best pre-workout fuel = High Carbohydrate
LAKERS STRENGTH NUTRITION TIP #2
Myth?: “Snacking is not good for me!”
Fact?: Snacks can be a great nutrition benefit for exercisers and non-exercisers if they snack healthfully. Try to eat a whole-grain carbohydrate ?AND? a lean protein at every snack.
- Trail mix/nuts or granola
- Fruit and string cheese
- Yogurt and whole grain cereal
- Fruit and beef jerky
Skipping snacks typically leaves people starving at meals and triggers overeating. Grab a nutrient-rich snack and eat less at lunch and dinner!
LAKERS STRENGTH NUTRITION TIP #3
Myth?: “I’m in a hurry after practice and can’t eat for a few hours. I’ll just eat later.’’
Fact?: Post-workout is the most important time to eat to help your body recover properly. Within 45 minutes after a workout you want to have a carbohydrate-protein snack with some fluid.
- Carbohydrate= replenish energy burned -Protein= rebuild muscle that is broken down
- Fluids= rehydrate and replace electrolytes
LAKERS Strength Nutrition Tip #4
An athlete’s lunch should be full of nutrient-rich foods that provide energy to focus in class as well as being strong on the field.
5 components of a healthy brown bag lunch:
- 1-3 whole grains (whole wheat bread, rice, pasta, crackers, granola bars, or pretzels)
- 1-2 proteins (deli meat, chicken, cheese, yogurt, and nuts)
- 1-2 fruits and/or vegetables (raw veggies, veggies on a sandwich, fruit, applesauce, berries in yogurt)
- 1 dairy (milk, yogurt, cheese, cottage cheese) 5) Fluid like water, 100% juice, or low-fat milk
LAKERS Strength Nutrition Tip #5
Healthy weight gain
- Gaining weight alone is not the only goal; the goal should be to gain ?lean muscle mass by choosing quality food?.
- Increasing daily caloric intake by 500 calories/day for 7 days= 1 pound of weight gain a week.
Healthy weight gain foods to add to your day:
- granola
- peanut or almond butter -quinoa
- whole wheat bagels
- trail mix
- Avocado
- and cooking with olive oil
LAKERS Strength Nutrition Tip #6
“Are sports drinks beneficial for athletes?”
Yes.... Sport drinks:
- Provide carbohydrate during exercise for energy and maintenance of blood sugar levels.
- Provide electrolytes (sodium, potassium, chloride) to aid in hydration and absorption
- Provide fluid to prevent or minimize dehydration
LAKERS Strength Nutrition Tip #7
“How should an athlete eat differently depending on meal timing?”
Pre-Exercise Snack ( 30 min-1 hour before practice)
- Energy bars or chews, fruit or sports drinks
- 2-4 graham crackers with peanut butter
During-Exercise Snack? (halftime or mid practice)
- Sports drinks, energy bars or chews, fruit
Post-practice meal? (within 2 hours of exercise)
- 3oz of chicken,1-2 cups of pasta with marinara sauce, 1 cup of veggies and 1 whole wheat roll
- 3-6oz of fish, 1 sweet or baked potato, 2 cups of salad with light dressing and one piece of fruit.
LAKERS STRENGTH NUTRITION TIP #8
IF YOU SKIP BREAKFAST IT IS IMPOSSIBLE TO GAIN WEIGHT!
BREAKFAST IS THE #1 MEAL OF THE DAY
IF YOU EAT DINNER AND SKIP BREAKFAST YOU CAN GO UP TO 18 HOURS WITH OUT EATING - THIS MAKES IT IMPOSSIBLE TO GAIN WEIGHT OR ADD MUSCLE
For more updates follow Micah Kurtz on twitter at: @KurtzM3
