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Elite Athlete or Weekend Warrior

By on April 12, 2013

Top 5 Sports Nutrition Tips

Sandwich your workout

Properly timed pre and post-workout nutrition is critical to maximizing each workout. Be your own Head Performance Coach (HPC) – Hydrate, Protein, Carbs – within the couple hours before and as soon as you finish every workout. Plan ahead of time what you will eat and drink at each of these critical times.

Periodize training and eating

Most athletes play their best at a certain body composition, not too lean, but not carrying too much fat either. This is unique to each athlete. Learning how to eat more when you are most active and less on rest days will give you energy to perform when you need it, while minimizing additional body fat.

Have a backup plan

If you always have extra carb and protein sources in your bag/purse, car, desk drawers, etc. you will never be without the proper tools to fuel and recover. Unexpected things can come up before or after workouts that interfere with the critical timing of workout nutrition. Being able to quickly grab something like whole grain bite sized cereal and whey protein from your stash ensures you never fall victim to this dilemma.

Know your supplements

Ideally, stick to supplements that are third-party tested for banned substances. Science based supplements that many athletes find effective include: a multivitamin, protein powders, vitamin D, fish oil, creatine, and glucosamine.

Sleep right

Experiment to find out how much sleep you need to feel and perform your best every day. Some athletes go quite a while without eating between dinner and the time they go to bed. A high protein snack (20-30 g) close to bed time is a perfect way to make sure your body has good nutrition to recover while sleeping.

John Bosse, MS, RD, LD/N, NSCA-CPT is a Registered Dietitian and Certified Personal Trainer specializing in sports nutrition. John received his master’s degree in Sports Dietetics from the University of Utah and his Bachelor’s Degree in Exercise Science from Colby- Sawyer College. His extensive professional experience spans from developing meal plans and supplementation protocols for NFL, NHL and NCAA players to researching the affects of creatine on muscle strength to developing group exercise routines for seniors. An avid natural bodybuilder and powerlifter, John has a particular passion for working with strength and pow

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