A great place to start being more conscious of what you are eating is the 40/40/20 Rule.
This simply means that, of ALL the food you consume over a given day--your nutritional intake should break down to roughly 40% from whole grains and carbohydrates, 40% to lean protein and 20% to healthy fats and oils. Many vegetables are carbohydrate sources, so make sure you don't skimp on the green stuff!
Being conscious of what you eat is important, especially as an athlete. Whether its feeling sleepy, getting muscle aches and cramps or feeling constantly fatigued--if you are not getting enough nutrition rich food, in the right amounts, you will feel the effects of your diet both in and out of the water. It's important to keep your body fueled properly so that you can feel as best as possible! Minor, positive changes, can make a big difference!
For more detailed information regarding Nutrition for Female Athletes please take a look at this presentation.
Take a look at some of these awesome handouts as well.
Athlete's Plate--Easy Day
Athlete's Place-- Moderate Day
Athlete's Plate--Hard Day
Pre Workout snacks
OTHER IMPORTANT POINTERS:
Don't forget!In addition to a healthy diet, its especially important for athletes of all ages, to make sure to get enough sleep every night, as well as rest and recovery time. A good night's sleep is essential to stamina and overall health.
Also, staying hydrated will help significantly with signs of fatigue!
Don't forget to drink plenty of water throughout the day, and especially at practice. We lose a large amount of electrolytes and water while we are working hard in the pool, so it is important replenish your body before, during and after your workout.
USA SYNCHRO Sponsor:
St. Vincent Sports Performance's Nutrition Tip of the Month
It is important for all athletes to understand how you are fueling your body. Part of understanding what is in the food you eat is knowing how to read a nutrition label. St.Vincent Sports Performance's Sports Dietitian Lindsay Langford, MS, RD, CSSD, walks through the parts of the nutrition label, so you can make better decisions at the grocery store.