Optimize your performance
By: Zach Lewandowski
CARBOHYDRATES

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.

 

PROTEIN

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.

 

FATS

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

 

HYDRATE

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.

 

 

PRE-GAME MEAL IDEAS

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.