3 Essential Nutrition Tips for Achieving Optimal Athletic Performance

Nutrition plays a big part into being able to perform well athletically. I am by no means a professional athlete but I do enjoy running, hiking, walking, and other physical activities. Being that I am training for a marathon, I have come to notice what kinds of foods help me to have more energy and run better. I really have noticed a difference between when I have been eating healthier foods and when I have been eating junkier stuff. Not only does my nutrition affect my athletic abilities but also whether I have the energy to get my homework done and take care of the house. Below are nutrition tips that I use for optimal athletic performance.

Make a Plan to eat a Variety of Fruits and Vegetables Daily

My husband, C, and I make sure we buy fresh fruits and vegetables each week. We plan meals for some of them and some of them are just to have around to snack on. I make sure that we get bananas and cabbage every time we go to the store, along with some other things. I try to eat at least one banana each day and incorporate cabbage into as many meals as I can. One to three days a week, I will make a green smoothie, meaning that it is made with fruits and vegetables. Often for breakfast or lunch, my son, A, and I will make what we call "fruit nachos" for breakfast in the morning. This is when we cut up whatever fruit we have in the house and put it on a plate. We then melt peanut butter and honey and drizzle it over the fruit and then sprinkle seeds on top. A loves it and it really is delicious.

Wash it Down

When I am eating anything, whether it be a meal or a snack, I like to wash it down with lots of water. This is good because it keeps me hydrated. Being that our bodies, and our brains, are made mostly of water, it is important to stay hydrated. When I am running, being hydrated is something that can make a big influence in determining how long I will be able to keep going. Because of this, I try to stay hydrated to begin with so that it will be easier to stay hydrated when I'm being active.

Incorporate Carbs Into Your Meals

When I say to incorporate carbs into your meals, I do not mean simple carbs. I am talking about complex carbs. Simple carbs would be foods that have sugar like soda, donuts, and cookies, whereas complex carbs would include foods that are high in fiber and starches. Some examples of complex carbs that I incorporate into my meals are quinoa, brown rice, and fresh fruits and vegetables. Complex carbs give me energy to keep going. If I am going to be running a race, I try to eat plenty of complex carbs the night before.