Optimize your performance
By: Zach Lewandowski

Carbohydrates are an important source of fuel for athletes. Try to consume a higher carbohydrate meal 1-3 hours before a workout or sports game. Some examples are pasta, fruits, starchy vegetables and cereals.



Good Proteins for Athletes

Endurance athletes aim to eat between 1.2-1.4 grams of protein per kg of body weight per day and resistance and strength-trained athletes eat as much as 1.2-1.7 grams protein per kg of body weight. Some examples are chicken breast, turkey and fish.



When competing in ultra-endurance events, fats become very important and can contribute 60-70% of energy requirements. Foods such as avocado, salmon and peanut butter are a great source of healthy fats



Stay Cool inside and out. Water is your friend!

It is essential for athletes to maintain proper hydration. A good rule of thumb is to consume 5 to 7 mL per kilogram of body mass approximately four hours before an event.




Diced potatoes with eggs and whole wheat toast
Cereal of your choice with milk
Turkey with potatoes or pasta


Zach Lewandowski is a strength coach who has worked with all levels of individuals ranging from athletes at a sports performance gym to people who are just looking to improve their lifestyle by building a foundation of strength. He is a firm believer that nutrition is an important part of everyone’s lives that is often overlooked. His ability to combine a solid foundation or proper eating and strength training exercise techniques provide his clients the best path to attaining optimal health. Give Zach a call at the gym for a FREE Fitness or Nutrition Consultation.