Our monthly nutrition tips range from performance fueling to weight management to eating for optimal health and wellness and sharing whole-food based recipes, all from our registered dietitian, Andrea Lopriore.
July Nutrition Tip: Staying hydrated in the summer months (Members Only)
Summer has finally arrived on the Pacific NW! Get out the sunscreen and bring on the warm weather training with teammates! (YAY!) However, the change to warmer temperatures and humidity can make staying hydrated a challenge. As little as 1% loss of body weight due to dehydration can negatively impact our performance and increase fatigue, especially in warm environments. There is no one-size-fits all recipe for adequate hydration due to variables in body size, body composition, activity levels and environment. This article contains tips to help keep you hydrated during the summer months.
June Nutrition Tip: How Much Fuel Do I Really Need? (Members Only)
As your training volume increases, do you ever feel like you are starving all the time or battling that feeling of being hangry throughout the day? If so, you are not alone! Recently I have heard from many athletes that despite eating (what feels like) all the time, they are still hungry. Often this hunger continues into the next day following a big training weekend. This is your body letting you know you may not have fueled enough before and/or after your workout (listen to your body). You may be surprised to learn just how much nutrition you need as your training volume increases. Use the calculations and tips here as a guide to better help you estimate your fueling needs for optimal performance and recovery.
As much as we try to avoid injury during our training season at some point in our sports career most of us will have an injury that side lines our training. Nutrition during injury rehabilitation is just as important as nutrition during training. Energy expenditure requirements and choosing foods that aid in the healing process are important to consider.
Meal timing and getting enough nutrition is critical for athletes. Knowing what to eat and when to eat will help you get the most out of your training. Without proper fueling it’s difficult to recover from your workouts, can leave you feeling fatigued and can also set the stage for long-term health concerns. Consider implementing these fueling strategies to help you get the most out of your training.
It’s that time of year when we are slowly ramping up training as we leave another off-season behind. However, it’s also cold season. I thought it would be helpful to take look at foods that are important to incorporate into our daily diet to help keep us healthy as we increase our training volume.