EAT FAT!!! 

Fat is an essential component of an athlete's diet. Consuming the right kind of fat,  in the right quantities, at the right times, is crucial for optimal health and success as an athlete. Healthy fats that support athlete's training include avocados, fatty fish (such as salmon), fish oil supplements, olive oil, avocado oil, macadamia nut oil and other monounsaturated oils, nuts and nut butters, flax seeds, chia seeds and other seeds.

The fear around fat is unsubstantiated. Good fat is GOOD! There are some sources of fat that cause inflammation and are not positive to performance gains. The focus is always on unsaturated sources of fat (primarily monounsaturated fast). Here are some ways to incorporate these foods in your diet as an athlete:

Whole grain bagel with smoked salmon

Berry Smoothie with flax and hemp seed mixture

Almond Butter and honey Sandwich 

Spring greens salad with olive oil based dressing 

Yogurt parfait with fruit and...

 EAT BREAKFAST!!

Is breakfast the most important meal fo the day?

No.

All meals all equally important. BUT...breakfast is the one meal that sets us up for success throughout the day by fueling our bodies and regulating our blood sugar. If you have practice in the afternoon or evening  it's crucial to begin the fueling process right away. If you have practice in the morning it's also crucial to fuel for that practice. Fueling for a morning practice, however, may look a little different in terms of how much you can eat or the types of foods you can eat.  

Don't like eating in the morning? It's likely that is due to the fact that you trained your body not to like it. Guess what? You can train it back! Start with something small or even just a few bites and start the process of training your GI system to take in food. Doing this will re-set your hunger cues!

Below are some examples of healthy balanced fueling breakfasts for athletes! Try the ones that sound good to...

TIP#1

Food is Energy! 

As an athlete, you are asking a lot of your body. You ask it to produce a lot of energy every single day!

Food is literally converted into energy when we eat it through digestion and absorption. In fact food is measured in calories....which is a measurement of energy.

Eating food provides your body with energy to use. Eating a varied and balanced diet of food at regular intervals throughout each day ensures you have ample energy for your sport!  If you limit or restrict food, you are limiting the amount of energy that is produced and you simply will not be able to perform to your full potential. You may not be able to perform well at all.

Thinking of food as fuel is a mindset shift that will amplify your sports performance goals. Choosing food wisely will ensure that your body gets what it needs and therefore can perform exactly how you want it to! Setting your mindset straight when it comes to the first sports nutrition tip will change...