Tip of the Month - June 2024
The Recovery Triad: Nutrition
It has been said that ... “You Are What You Eat,” – SO EAT TO WIN!
According to Sports Nutritionist Kristy Stevenson, January 2024, International Youth Conditioning Association (ITCA), three common nutritional considerations exist for all athletes:
Not eating or not eating enough
Too much focus on protein
Non-Negotiables
Athletes are under-hydrated.
60-10% of fuel intake is from carbohydrates
Consume it and retain it – failing to consume small portions of protein throughout the day so that the muscles can function properly.
Nutrition is an integral part of sports performance, allowing for optimal growth and development in younger athletes. Essential macro- and micro-nutrients, along with proper fluid intake, provide the energy needed for growth and activity. However, they must learn what, when, and how to eat and drink before, during, and after activity or training to optimize performance. Athletes must fuel up before each training session for enough energy to perform. Eating the right amounts of food can help them perform at their best. They should eat pre-activity meals or snacks rich in carbohydrates (65% to 70% of total calories), low in fat, and moderate in protein. Foods rich in carbohydrates provide energy and are easily digestible. Food high in fat and protein takes longer to break down and digest. Pre-activity meals should also be appropriate for the type of effort. The amount athletes should eat depends on the duration and intensity of the activity or workout.
Pre-competition nerves can upset the stomach. Before the activity, athletes should eat foods with which they are familiar and comfortable. Athletes should avoid experimenting with food before competition days.
References: Good Reading!
Jeulendrup, A., & Gleeson, M. (2025). Sport nutrition (4th ed.). Champaign, IL: Human Kinetics.
Stevenson, K. (2024, January 7). Fuelling for success. Performance Nutrition LLC.
Detroit, MI: The International Conditioning Association (IYCA) Accelerate
Series Performance Nutrition.
Ziesmer, K. (2021, March 1). How to fuel for two-day practices. Colorado Springs, CO: TrueSport. https://truesport.org/nutrition/fuel-two-a-day-practices/