The Fueled Athlete Checklist!
- Mar 5
- 3 min read
Are you appropriately fueling your athletic potential?
We will go through 5 key areas of nutrition that all fueled athletes nail! Along with some other areas of importance to ensure you are doing everything you can to be the best athlete you can be! Starting off with;
Balanced Nutrition.
A balanced diet, rich in wholefoods and complex carbohydrate sources for long lasting energy. Meeting all of the elements (protein, carbohydrate, fats and fibre). Consuming meals that are rich in colour for fibre, vitamins and minerals, complex carbohydrates for long lasting energy, protein for repair and the muscles building blocks and healthy fats for healthy hormones, bones, skin and more!
Everyday nutrition is different to performance nutrition, which brings us to...
Pre/Post (& Intra; where required)
Pre workout fuel, post workout fuel and intra (during) fuel is the energy our body utilisies to push through those tough sessions. As we complete hard sessions our bodies energy tanks start to lower - much like a car.. so after a certain amount of time working out we need to top that energy bank up again. Our bodies main, preferred energy source is carbohydrates. Simple carbohydrates are easily digested, provide glycogen top up fast (quick energy) whilst complex carbohydrates digest slower and therefore provide longer lasting energy.
Our pre, post and intra fuel needs to be simple carbohydrates only (no fat, fibre or protein needed here)
Jam and crumpets
Honey on white bread
Bananas
Energy Chews or Gels
Hot cross bun / raisin bread / finger bun
Fruit pouches / dried fruit / fruit leather.
Thorough snacks (snacking with purpose)
Often athlete snacks are like mini meals. We need to ensure our snacks are large enough to provide our body with the energy it needs to support all of the effort we are doing. The snack size will vary on time / duration before a session / days of training etc. (working with us to determine when you need larger / smaller satiating snacks )
Hydration Strategies
Something so simple (drinking water and fluids) has the potential to enhance athletic performance. So if you are not on top of your hydration already.... you NEED to be! this is the 1%er that can make ALL the difference.
Some athletes will suffice with water consumption alone, whilst other athletes may require electrolyte supplementation. We can work this out with you a few ways in consultations.
Hydration does not just mean the morning of.. or that day. It is all day, everyday especially in the lead up to practices/competitions.
As little as 2-5% dehydration can impact performance by 10-30%!
Contrary to what you may see advertised online... water is hydrating and so often is adequate provided you consume enough (including what you lose when exercising.. 1.5X the amount lost)
Adjustments and flexibility
Athletes schedules change, and you need to support those change in demands with nutrition.
Adjusting energy intake based on energy demands. Some days utilising more energy than others so adjusting energy (specifically carbohydrates) to ensure enough energy for the sessions / any new additional sessions.
Some examples of this could be double days of training, adding in an additional strength and conditioning program into the weekly routine, other competitive or social sports, (and for our teens, everyday lunchtime / sport activities at school).
Athletes do not want to spend long durations of time in an energy deficit. If you are adding in more work load and not increasing nutrition needs (energy intake), you will enter a deficit. Under fueling (even unintentionally) can negatively impact performance and health (immune system etc.,) so staying on top of fueling our athletes is essential!
Along with the 5 main points above, SLEEP is a crucial component of athletic performance. Sleep is where recovery happens and where our muscles repair.
Ensuring enough total sleep, quality of sleep and duration of sleep is adequate.
We currently have spots available for athlete and teen athlete consultations.
If you want to take your athletic performance to the next level book a free discovery call here
Any questions? Send us a message on @jvia_nutrition
Hope this was useful! :) Cheers, Jess and Julia!
