At Go Far we are dedicated to helping our active family stay healthy so they can continue to #gofar. In doing so, we have put together a few tips on how to keep your body fueled and ready to perform at the highest levels. Practicing proper nutrition and hydration techniques will not only keep you energized, but will help prevent injuries and have your body feeling its best. Here is a quick nutritional breakdown and some examples of where you can get these nutrients!
Carbohydrates (60-70% of calories)
Carbohydrates are extremely important for athletes and their energy levels. Many people try to cut down on their carbohydrates in order to lose weight, but they are essential to optimal performance when training intensely. Some great carbohydrates for athletes are in foods such as cereals, grains, rice, whole wheat bread, legumes, oats, vegetables and simple sugars such as fruits and fruit juices.
Fats (20-30% of calories)
Healthy fats are just as important for athletes to consume in order to provide energy, store energy, and gives the body some insulation. Monounsaturated fats are the healthiest fats and have been associated with lowering the chances of heart disease and stroke. Below are some examples of unsaturated fats important for heart health, immune system function, joint health and recovery, and injury prevention: avocados, nuts (almonds, walnuts, etc.) olive oil and certain fish.
Protein (10-15% of calories)
Protein is the most important fuel for muscle and tendon repair and growth. The more you run and put stress on your muscles, the more protein you will need to consume. A lot of foods have some form of protein in them, but here are just some examples: nuts+ seeds, legumes, grains, meats, fish, eggs, leafy greens, and beans. There are also tons of great vegetarians + vegans options like tofu, tempeh, and seitan.
Most athletes know the importance of hydration in relation to performance, but we have highlighted some key tips that will help you stay hydrated for your workouts. Properly hydrating maintains body temperature, is essential for digestion, helps transport nutrients, and prevents dehydration. If you do not drink enough water you can be at risk of decreases in strength and endurance, heat exhaustion, or cramping. Below is a chart describing the amount of fluids athletes should be drinking every day and before, during, and after training:
In addition to drinking water, sports drinks, Skratch, are great to mix in to help prevent over hydration and help store water in the muscles with additional carbohydrates, sodium, and electrolytes.
We hope that this post has provided you with some ideas to help take your training to next level and stay active so you can continue to Go Far!