Top 3 Tips for Athletes from Sport Dietitian Lauren

#1: Plan ahead for meals and snacks
Planning for meals and snacks may sound tedious or unreachable but can go a long way to help you with your sports nutrition and wellness goals. I always recommend individuals to begin by making a list of protein sources, produce, whole-grains, nuts/seeds, oils, etc that they and their family enjoy. Separating the food items out in food groups can help you prepare ahead for meals and snacks as well as help you balance your blood sugar with meals by having a protein source with each meal. Taking a time-out to pack and plan meals and snacks can help you stay on track for your goals and prevent mindless eating during the day.

#2: Hydration
Did you know the first sign of dehydration is thirst? Most people are chronically dehydrated which can affect our cravings, sports performance and general health. Take a moment to reflect and see how much fluid you are consuming during the day. Remember, this is decaffeinated and non-alcoholic beverages only. Creating a daily hydration plan as well as a sports performance plan can enhance your sports performance. Even better, understanding your sweat rate and key electrolyte needs can further accelerate your daily hydration and performance. Factors that influence our hydration need include heat, humidity, altitude, exercise duration, age and altitude. These are all essential elements to consider when assessing your own hydration status. With this all in mind, try to hydrate earlier and midway throughout the day rather than towards the end of the day.

#3: Remember there is no “perfect way of eating”
What we eat for our sports performance and nutrition goals should contain a variety of ingredients. Remember there is no one way to do things. What I emphasize when working with athletes is consistency is the most important item to consider when working towards one's' health goals. A “fun meal out” or unplanned meal will not ruin the week or your athletic performance. Just like one "off" workout does not mess up your entire training block. Understanding that building new habits and learning sports nutrition education along the way takes time. Being consistent with your goals will always outweigh the barriers or when life can get in the way. Striving for consistency rather than "perfection" can help us create more lifestyle changes with the way we eat to enhance our performance rather than thinking we are “dieting or restricting”.