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How to Use Sport Nutrition
Ingesting the right nutrition allows you to perform at your very best. It gives you energy when you need it most and saves you from crashing in the middle of a difficult or dangerous situation. Taking care of yourself through nutrition is important everyday but especially when you’re trying to get to your peak performance level—such as in sports. Knowing how to get the most out of your body without pushing it too far is an artform. Part of that delicate balance is nutrition. Below we will discuss the ins and outs of sports nutrition and how to get the highest energy output possible.
Sections
Staying Hydrated
Minerals called electrolytes are found in your blood, sweat, and urine. They are vital to keep your body functioning, and they help keep you hydrated with a properly regulated muscle and nervous system. It’s possible to deplete your natural electrolytes, like sodium, by drinking a lot of water and sweating them all out. This happens during sports or when the body is exerting itself at a very high level. That’s why athletes and sports enthusiasts often add electrolyte packs to their water. This allows your body to retain more water and gives you the natural minerals you need in high-intensity situations.
Staying hydrated during outdoor activities and sports is vital to having a successful day. The amount of water you need increases with more extreme activities and higher temperatures. On average, women need just over 2.5 liters per day and men need just over 3.5 liters per day. Those numbers increase on hot days when you’re sweating because your body is using more water to cool down. Ingesting supplemental electrolytes can prevent you from becoming dehydrated during sports.
Tell tale signs of dehydration include dizziness, dark-colored urine, confusion, weakness, and low blood pressure. If you experience any of these symptoms, then hydrate immediately and include some electrolytes to help your body recover.
Protein, Carbohydrates, & Fats
Protein plays a vital role in our relationship with nutrition as the building block of muscles and other cell regeneration. It should make up about 15 to 25 percent of your caloric intake. A common misconception is that protein only exists in meat. In fact, it’s also found in vegetables, eggs, nuts, beans, seeds, and dairy products.
Carbohydrates should make up most of your caloric intake throughout the day (about 50 to 70 percent) because they’re the easiest for your body to turn into energy. These include foods like potatoes, pasta, bread, granola bars, and other hearty delicious staples. Sugars can also be turned into fuel, but try to stay away from refined sugars. Instead, switch them out for honey and fruit. These sugars are easier for your body to process and aren’t going to make you crash later.
Fats are an important part of your diet. They are digested slowly in the body and help you stay satiated longer. They should also make up about 15 to 25 percent of your caloric intake. You can find a small amount of healthy fats in beans, grains, and vegetables. More delicious high-fat foods like peanut butter, nuts, and salami are commonly found in sports nutrition plans.
Eating: Intervals & Amount
Each person is different when it comes to nutrition, but most people need to eat every few hours even without exerting much energy. So if you’re spending time outdoors and exerting a lot of energy, then you might want to increase the frequency of your snacks. For high energy output, this should equate to about two pounds of food per day.
There are a few ways to give yourself a calorie boost quickly while recreating in the outdoors. Having a mixture of light snacks readily available will make short nutrition stops easy, so you can get the added fuel to continue your day. Energy blocks or gels can give you a convenient boost of caffeine and energy too.
Foods like nuts and seeds are great because they’re metabolized slowly and prevent you from peaking and crashing later. There is no exact calculation for when you should eat; but generally, if you start feeling fatigued or tired, then a snack is probably overdue. The best approach is to consume nutrition before you start to feel hungry, tired, or hangry. Listen to your body and make note when something works well for you.
Consider Your Activity
Some outdoor activities allow plenty of time to sit, relax, and have a nice lunch. If this is the case, then pack a sandwich, wrap, or some other lunch that’s full of protein, carbs, and healthy fat. Comparatively, if you’re going on a serious mission in the backcountry where time and space in your bag are limiting factors, then you might want to think of dense, quick, and easy foods.
Certain foods can have a place in some activities and not in others. For example, nutrition bars can be a quick and convenient snack on the go. However, because of their consistency, they can freeze at cold temperatures and become too hard to eat.
When planning your activity, think about how much time you will have throughout the day to refuel. Make a nutrition plan for the day, so you know how many calories you need, how much protein, how frequently you should eat, and what foods help you perform at your best. Staying hydrated, combined with eating well and frequently, will help you have a better experience in the outdoors.
