By Kim Waggoner
RN Waggoner Health, Etna Green

I had the awesome opportunity to meet up with five Olympic Athletes this week in Long Beach, Calif. It was a great experience and very inspiring to hear their stories of sacrifice and persistence that led them to compete at such an elite level.

Several of them mentioned that the main key turning point for them in their careers was when they decided to make a change in their nutrition and supplementation regimens. I say this to encourage you that whether you are training for a 5K, marathon, or high school sports, your training needs to start at home by what you put on your plate.

I’m sure you have heard you are what you eat. This is so true. If you are an athlete what you use to fuel your body will make a difference. Choosing healthy, organic, or naturally grown foods and quality scientific-based supplements and sports nutrition products will help you be more successful in your quest to be at the top of your training and play at optimum performance. You must have a healthy foundation to work off of, otherwise you are sabotaging your efforts during practice to perform your best.

Closer to race or game day there are also regimens you can follow to give your body what it needs to perform above and beyond that healthy foundation you have created with your nutrition at home. 

Pre-workout or event. Start this regimen 3 hours to 4 hours prior to event. 

Fluids are essential. They keep you hydrated, maintain body temperature and deliver the nutrients your body needs. Drink frequently. Clean, filtered water is the best option. 

Carbohydrates before your workout, race or game will also give you quick fuel and energy that you need. This prevents weakness, fatigue and lightheadedness. Pastas, bananas, or nutritional bars are great options. Go light on the carbs and do not choose ones laden with sugars.

Protein is another must to give you a more sustained energy, build muscle and help you recover quicker. Greek yogurt, string cheese, hard boiled eggs or easily digestible protein shakes. 

During Exercise

Continue to hydrate with cool water or Performance drinks that contain electrolytes, carbs and no artificial sugars or flavors. If you will be experiencing a prolonged workout you may need to have readily available quick carbs on hand to keep your energy levels up. 

After Workout

At my conference, three time Rowing Olympic medalist Mary Whipple stated that recovery post workout or event started for her when she crossed the finish line. She actually had what she needed to start her recovery in the boat. This is when she began to prepare for the next event. Recovery is that important. Start recovery with a balance of fluids, carbs and protein immediately after workout and and possibly again in 1-2 hours as needed. 

What you eat on a daily basis and how you prepare for your work out or event will have a huge impact on how you perform. Be smart by following healthy, consistent regimens and you will perform at the top!

Here’s to your health!

ABOUT THE AUTHOR
Kim Waggoner is a wife, mom, nurse and Non-Hodgkins Lymphoma Survivor. Her passion is to come alongside others, encouraging them to create healthy, happy, hopeful lives. Kim is the owner of Waggoner Health and writes a blog, www.kimwaggoner.com to educate and inspire others.