Why eat like an athlete?

Every Track and Field athlete ask the question what should I eat before my 5K race or what should I eat before my 400m training? First let's understand why we need to eat like athletes and what this means.

Why eat like an athlete?

• Eat to repair and rebuild muscle tears, breakdown and inflammation caused by everyday training.

• Eat healthy oils to relieve the extra pressure put on the heart to pump faster and stronger

• Eat to provide the necessary nutrients needed to heal weak joints, strengthen the immune system, speed up healing and recovery

• Eat to avoid dizzy spells, frequent headaches, chronic exhaustion, stomach cramps or discomfort.

• Eat to give you energy to lift heavier weights, run faster, jump higher and throw farther.

What is my primary fuel? Carbohydrates:

• Provides fuel for exercise and brain (Muscle glycogen and blood glucose)

• Spares muscle protein

• Helps burn fats efficiently

• Source of fiber, vitamins, minerals, and plant chemicals that promote health.

What happens if I ignore my carbs?

• Difficulty concentrating during the day

• Prolonged muscle fatigue that last days after workout is completed

• Loss of power, strength, endurance and overall performance.

What kind of carbs should I eat?

Athletes should eat complex carbs that control the release of glucose into the muscle such as:

Sweet potato, Yams, Squash, Pumpkin, Steamed brown rice, Steamed wild rice Lentils, Couscous, Bulgur Wheat, Plantain, Cassava, Whole-wheat pasta, Oatmeal, Barley(not pearl barley), Beans (black, kidney), Corn, Strawberries, Melon, Apple, Orange, Fat-free yogurt, Fat-free milk, Whole-wheat bread, High-fiber cereal, Whole-wheat tortilla, Corn tortilla, Whole-wheat pita bread, all Whole grains, Quinoa, Almonds, Macadamia nuts, Walnuts, Hazelnuts and Pecans.

A high carb diet is recommended only for active athletes, it is recommended that they eat according to their level of activity.

Why proteins?

Front-loading your day with more protein sets you up for a more stable supply of energy, remaining satiated throughout the rest of the day, and enhances your moods.

What kind of protein should I eat?

Wild Salmon, Lima Beans, Black beans, Lentils, Sardines, Kidney Beans, Pinto

Chick peas, Anchovies, Rainbow Trout, Pacific halibut (fish is a great source of protein however always check for mercury levels), Chicken, Turkey, Egg and Shrimp.

Red meats and treated meats should be either avoid or eaten in extreme moderation.

Why vegetables?

They Provides vital nutrients needed for healing sustaining and maintaining an active body. Nutrients found in vegetables also heals inflammation and supports the heart and immune system.

What kind of vegetables should I eat?

All dark leafy greens (iceberg lettuce found in most commercial salads and burgers are not a good source of nutrients) Whole Corn, Spinach, Kale,Purple Cabbage, Carrots, Broccoli, Cabbage, Brussels Sprouts, Eggplant Tomatoes, Asparagus, All Bell Peppers, All dark leafy greens, Peas,Collard greens, Swiss Chard, Collard greens and Zucchini.

Why fats and oils?

Good fats and oils are essential because our bodies don’t make them especially omega-3 and omega 6 fatty acid, we have to get them from food.

They fight inflammation, help control blood clotting and lower blood pressure.

What kind of fats and oils should I eat?

Peanut butter (ones that do not contain hydrogenated oils), Olive Oil, Canola oil, Avocados, Almond butter. Fatty fish like albacore tuna, Salmon, Mackerel,Unsalted nuts and Coconut oil ( Please consume in moderation, any fats your body does not use is stored and can lead to weight gain.)

Why fruits?

Because of their high carb and sugar content they are a safer and healthy choice for meeting your energy and nutrients needs right before practice or a race. Most fruits also contain vitamins C and B6 and good-for-your-heart potassium.

What kind of fruits should I eat?

Apples, Oranges, Melon, Watermelon, All Berries, Pineapples, Grapes, Bananas, Figs, Cantaloupe, Tangerines, Mangoes, Pears and Avocado

Bon Appetit!