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…
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.
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!
Dr. Josh: 00:00 What are the basics that we need to succeed? Like I said, if you can get these things down, you've got it, you're there. Then we just gotta develop the plan, right? So what do we need to eat? We need to eat three components in there called the macronutrients of food. And macronutrients look like this. They are carbohydrates, so carbs, fats,
Dr. Josh: 01:40 and proteins. Now I write these down in this specific order because this is by percentage what we need to eat the most of the middle and the least stuff, right? So far our carbohydrates, we're looking at 55 to 65% for a young athlete. For fats, we're looking at 25 to 35% and for proteins, we're looking at 10 to 30% here's the deal. What are they? What are carbs? Carbs are pretty much the basics. Sugars in our bodies. We don't want to eat simple sugars though. That's not good for our bodies. Our bodies don't work well on that. So we want to get good quality carbs, good quality carbs or things like whole wheat, whole grains, sweet potatoes. We've got quinoa, other types of lentils have them in there. You've got things like fruit and vegetables. Those are the great carbs that we want to get into our athletes, right?
Dr. Josh: 02:49 And that's what most of their diet comes from. We don't want to get simple sugar. We don't want junk food in their body. We want to give them great quality food to put into their body. That's the most important thing because that's going to drive not only their brain and also is going to drive their athletic career, but when they're going to school, they need great carbs because the brain is the biggest user of energy. While the nervous system is the biggest user of energy in the body. So it's gotta be fueled, right? The next one is fats. Fats are critical too. I don't know if you knew this. 70% of the brain is made up of fats. So we've got to make sure we're getting great fats into our athlete's body. Things like avocados, the yoke in eggs, you got seeds and nuts and great oils like olive oil, avocado oil, flaxseed oil.
Dr. Josh: 03:40 There's great ones, but we gotta get fat. Most of our athletes are low on their fats because they need to take in more of those things I just talked about. Salmons another great, great way or other fish that come from the ocean, right? So, and the last one is proteins. Proteins are important for repair of the cell. Is there more to it than that? Absolutely. There's a whole bunch of stuff that proteins do, but they're really involved in that repair of the body. So that is what we need to be eating. And the right kind of proportion right there, right the right percentages. So we want to get that into their body. Now, when do we, here's the next big thing is when do we eat? You've seen this before. It's called our roadmap to success and what we do. First one, we're going to have breakfast. Critical.
Dr. Josh: 04:31 First meal a day. It breaks the fast. Our athletes have been sleeping 10 to 12, 10 to 12 hours, tend to uh, if they're under the age of 12, eight to 10 hours if they're over the age of 12. So we got breakfast, it breaks the fast. They're taking in protein, carbs, and fats with every single one of these meals. Example would be eggs and potatoes. That would be a great example with a side of orange, right? And orange on the side. So it would be a great breakfast. It takes care of all these things and almost a perfect proportion. Number two, we're doing our mid morning snack.
Dr. Josh: 05:09 Our mid morning snack, protein, carbs and fats. Great example of this. Pita chips and hummus with a side of grapes. You could do apples dipped in almond butter. You could, I do a, I have a fig bar that I love this whole grains and is organic in nature and that's what I do for my mid morning snack. Again, protein, carbs and fats. It has in it. Number three, we're doing lunch.
Dr. Josh: 05:31 I love sandwiches for lunch, something on Dave's killer bread with some lettuce, tomato, avocado, great lunch meat, right? We're going to put that on there for lunch. Then we're going to give them a dessert that helps. So something like like a homemade chocolate chip cookie would be a great way to go. That has great whole wheats, great oatmeal in there, some nuts and really quality chocolate without using that simple white sugar in there. We want to use really good quality sugar, so that's the lunch. Then we go to our pre-workout snack
Dr. Josh: 06:05 and a pre-workout snack is going to be 30 to 60 minutes prior to them working out. So critical, especially in a sport like gymnastics or soccer or basketball where the athletes are doing intermittent work so they're moving, stopping, moving, stopping that is critical for them to get a great workout is a pre-workout snack and 30 to 60 minutes. My favorite is half of a peanut butter banana sandwich on Dave's killer bread, right? It takes care of protein, carbs and fats cause we're doing protein, carbs, and fats for all of these. Except this next one, which is our during or mid workout snack
Dr. Josh: 06:45 and our mid workout snack. It's simple, it's fruit, mid workout snack is fruit, super simple, right? And your favorite fruit. You can mix it up each day, keep it the same, your choice, whatever your athlete does. The best on during practice is what we want to get. Give them. And then we're back to the protein, carbs and fats again for our dinner.
Dr. Josh: 07:12 dinner's the last one. I love using super foods for dinner. Things like salmon, broccoli, quinoa, sweet potatoes, there's so many of them, blueberries. Those are great things to use for dinner, right? So if we get what to eat, protein, carbs, and fats, we put it with, when to eat. Then we've got a recipe for success. And I want you guys to take that to the next level. So what I want you to do in the comments below, I want you to let me know how you're going to apply this and how are you going to apply this. Tell me what you're going to eat tomorrow. That would be awesome. This is one thing we're going to change up tomorrow to make sure we get all these meals in there. Leave it down below. I love to hear your comment and we'll see you next time.
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~Dr. Joshua Eldridge
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