Summary

What are the basics you need to be successful in nutrition?

Are you overwhelmed with feeding your athlete? Not sure if you're doing it right? Maybe you know that you could definitely do better, but not sure where to start? Well you're in the right place because I want to share the basics so you can get on track and know for sure you are giving your athlete exactly what they need.

It DOESN'T have to be complicated, but it DOES matter what your athlete eats. Food fuels their bodies, and if they aren't eating QUALITY whole foods, it's a recipe for disaster.

Let's start with WHAT TO EAT:

The 3 main things you need to focus on are CARBOHYDRATES, FATS, and PROTEINS. These are the macronutrients of their diets. (We don't need to focus on micronutrients right now, if the quality of their food is great, they will be getting what they need)

So let's look into these macronutrients a little further…

1. Carbohydrates (Carbs): 55-65% of your athlete's diet should be made up of carbs. BUT, not all carbs are created equal! Simple sugars are NOT the source to get good quality carbs. Some of the best foods you can get great quality carbs from are whole wheat, whole grains, sweet potatoes, quinoa, fruits and vegetables. Since most of their diet should be made up of carbs, make sure that they are getting the most out of them through whole foods, NOT through junk food, processed food and fast food. Great quality carbs will not only help them in their sport, they'll also fuel their brains to help them in school and life.
2. Fats: 25-35% of your athlete's diet should be made up of fats. Just like carbs though, not all fats are created equal! The oil the French fries are fried in is NOT where your athlete should be getting their fats…not from the pre-packaged snacks or sweets either! Some of the best sources of great quality fats are wild caught fish from the ocean, avocados, egg yolks, seeds, nuts, olive oil, flax seed oil, and avocado oil. Most athletes are low in their intake of good fats, so try to add some into your athletes diet this next week.
3. Proteins: 10-30% of your athlete's diet should be made up of proteins. That's really not that much, so they definitely don't need to be supplementing with protein drinks or bars. Focus on getting great quality proteins from whole foods. Some great whole foods that are rich in protein are chicken breast, fish, lean beef, almonds, peanuts, lentils, oats, cottage cheese, and Greek yogurt. There are so many more too, it should be easy to find a whole food source to get your athlete the protein they need.

Now that you know what your athlete should be eating, let's look at WHEN TO EAT:

Follow the "Roadmap to Success," so that your athlete's body is fueled the entire day. If they skip some of these meals, they may experience a low in some vital nutrients that their body needs, (resulting in fatigue at the least, and injury at the worst.) It's so important to keep your athlete fueled…they aren't just going to school and coming home like most kids, your athlete is working out for multiple hours each day, and they NEED great nutrition in order to succeed to their greatest potential. 

1. Start with breakfast, and include great carbs, fats, and proteins…try eggs and potatoes with an orange!
2. Next is their mid-morning snack, which also includes carbs, fats, and proteins…try pita chips and hummus with grapes, apple slices dipped in almond butter, or a HEALTHY whole food bar.
3. The third meal is lunch. Still including proteins, carbs and fats…try a sandwich on Dave's Killer Bread with some great veggies and good quality meat. Don't forget to give them a dessert that helps, like a homemade cookie with whole grains, nuts, seeds, and oats. It's fine to put in some quality chocolate chips to satisfy their sweet tooth, but make sue to replace the simple white sugar with a more natural alternative…try coconut sugar, honey, molasses, or maple syrup (NOT the fake stuff)
4. The pre-workout snack is next, and this should be consumed 30-60 minutes before working out. Try ½ a peanut butter banana sandwich on Dave's Killer Bread for an easy and delicious way to get in proteins, carbs and fats.
5. This 5th "meal" is called their mid-workout snack. It's super simple…it's just fruit. It's the ONLY meal throughout the day that strays from the "proteins, carbs, and fats routine" Try grapes, melon slices, apple slices, strawberries, blueberries, you name it…choose your favorite!
6. Finish off with Ending the day with proteins, carbs, and fats, this is a great meal to include SUPERFOODS! Try salmon, broccoli, quinoa, or sweet potatoes…there are many more to choose from so make sure to add one or two to your meal plan today.

You are now armed with the knowledge of WHAT TO EAT, combined with WHEN TO EAT… and that is a recipe for SUCCESS! These are the basics you need to help your athlete succeed in nutrition. You can't get out there and do their sport for them, but you can help from the sidelines (or bleachers, or wherever) by making sure they are fueled properly.

Everyone is capable of implementing these basic principles, so decide to make a positive change today.

What will you change? Are you missing a meal or two from the "Roadmap to Success" that you're going to add in? Do you want to try a whole food source for protein? Going to add in a new SUPERFOOD? Or try a healthy dessert recipe? Comment below with your change…we'd love to hear from you! You're not alone on this nutrition journey; we're here to walk you through it!