{"id":2250,"date":"2016-12-13T00:00:00","date_gmt":"2016-12-13T05:00:00","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/the-importance-of-nutrition-in-athletic-performance\/"},"modified":"2021-11-03T12:59:11","modified_gmt":"2021-11-03T16:59:11","slug":"the-importance-of-nutrition-in-athletic-performance","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/the-importance-of-nutrition-in-athletic-performance","title":{"rendered":"The Importance of Nutrition in Athletic Performance"},"content":{"rendered":"<p><strong>The Importance of Nutrition in Athletic Performance<\/strong><\/p>\n<p>Increased research into athletic performance has shown that there are countless factors that contribute to how an athlete is able to perform while competing in their sport. For example, compared to 50 years ago, there is much more of an emphasis placed on the strength and conditioning of an athlete for all sports. Another equally important factor is the mental health of an athlete.<\/p>\n<p>How relaxed or stressed an athlete feels on any given day can greatly affect whether or not they can perform to the best of their ability. I&#8217;ve&nbsp;chosen to focus in on a piece of the puzzle that\u2019s often neglected by athletes (either as a result of ignorance as well as by choice): the crucial component of nutrition.<\/p>\n<p>Although I may not be a nutritionist, I have been around enough trainers and coaches who have a vested interest in the nutritional habits of athletes to be able give some general advice for athletes out there in the hopes of educating them on the importance of this often forgotten element that has a profound effect on performance. The most important thing to understand is that what you put into your body does affect your performance. I know people, and I\u2019m sure you do too, who say things like \u201cI can eat whatever I want before a game, and I feel fine!\u201d. Although those people may \u201cfeel\u201d fine, they\u2019re really not doing themselves justice by putting the wrong foods into their body pregame. Okay, you may feel fine, but imagine how much better you\u2019d feel, and how much better you\u2019d perform if you ate healthily before a game?<\/p>\n<p>And it\u2019s not just what you\u2019re eating pregame. Good nutritional habits are an everyday thing, not something just to be paid attention to on game day. A good way to think about nutrition is to consider the food that you eat as fuel, because well, that\u2019s essentially what it is. Your body breaks it down in order to extract the nutrients needed to provide the energy you need to run up and down the court, field, or track during practices and games. So when you eat unhealthy foods, loaded with fats or sugars, then it\u2019s like you\u2019re putting regular fuel in a diesel car. Although that example may seem a bit extreme, as putting regular fuel in a diesel car <em>really<\/em> messes the engine up, it\u2019s really not that far off, because putting the wrong fuel in your body on a consistent basis can <em>really <\/em>mess up your athletic performance. Or at the very least not allow you to perform as well as you could if you ate healthily. &nbsp;<\/p>\n<p>So now that we have the right mindset about our food, let us turn to when we should be eating. Don\u2019t feel confined to have to stick to the traditional three meals a day of simply breakfast, lunch and dinner. In fact, don\u2019t stick to that. Because it\u2019s wrong. As an athlete (and even if you\u2019re not an athlete) you need to be eating more frequently throughout the day. Shoot for five smaller to medium balanced meals throughout the day. Have breakfast, a mid-morning snack, lunch, a mid afternoon snack, and dinner (and depending on when you\u2019re going to bed, maybe even an after dinner later night snack). This will help to keep you fueled up throughout the day and prevent you from feeling like you have to stuff yourself at just three meals a day so you won\u2019t feel hungry in the in between hours.<\/p>\n<p>On workout days, make sure you\u2019re taking care to eat properly before and after workouts. You really should eat something half an hour to 45 minutes before you workout and then something within a half an hour window after you workout (the sooner the better). That doesn\u2019t mean have a Snickers and some skittles before you workout, and then a can of soda and some Pop Tarts after you workout. Eat the <em>right <\/em>things pre and post workout or game. A piece of fruit and a peanut butter sandwich before and some source of protein after (whether it be your favorite protein shake or a lean meat like grilled chicken-not fried). &nbsp;Now besides those few examples of pre and post workout food, I\u2019m not going to list off all the specific things you should be eating, because different things work well (and taste good) for different people. But in general, shoot for the recommended five servings of fruits and vegetables per day (this can\u2019t be overlooked-make sure to get your fruits and veggies in!), as well as balancing your plates at every meal with whole grains, protein, and fruits\/vegetables (yes I\u2019m saying it again, so you won\u2019t forget).&nbsp;<\/p>\n<p>Remember, although French fries are made from potatoes, they do NOT count as a vegetable.<\/p>\n<p>When picking fruits and vegetables, and in general with your food, keep one thing in mind: variety. You are an omnivore and your body thrives off of variety. Having the same salad with just lettuce and tomatoes is technically getting your vegetables in, but aim to mix it up as much as possible. The more colors you have in your bowl, the better. Like I said, that goes for all foods. Switching it up and keeping variety in mind will not only be good for your body but will also make it easier to continue to consistently eat healthy, as you won\u2019t get bored with the same old foods every day. &nbsp;<\/p>\n<p>My last point is a simple one: drink water. It\u2019s as simple as that. Water keeps you hydrated, flushes your body out, and will make you feel better than drinking soda or sugary juices. I\u2019m sure you\u2019ve all heard the 8 cups of water a day rule, but as an athlete you need to be drinking more because on most days, you\u2019ll be exercising. Being properly hydrated can only help you to perform to the best of your ability at all times. You really can\u2019t drink enough water. Well, you can, but it\u2019s pretty hard to do that so I wouldn\u2019t worry too much. So next time before reaching for that can of soda, or whatever high fructose corn syrup beverage you&#8217;re partial to, drink two glasses of water and see if you still feel like the soda. My guess is you won\u2019t, and your body will thank you for it. &nbsp;<\/p>\n<p><em>Andrew plays basketball at Tufts where he majors in International Relations.<\/em><\/p>\n<p style=\"text-align: center;\" data-mce-style=\"text-align: center;\">&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Importance of Nutrition in Athletic Performance Increased research into athletic performance has shown that there are countless factors that contribute to how an athlete is able to perform while competing in their sport. For example, compared to 50 years ago, there is much more of an emphasis placed on the strength and conditioning of [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":2251,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,70],"tags":[1744],"class_list":["post-2250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-wellness","tag-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Importance of Nutrition in Athletic Performance - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coachup.com\/nation\/articles\/the-importance-of-nutrition-in-athletic-performance\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Importance of Nutrition in Athletic Performance - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"The Importance of Nutrition in Athletic Performance Increased research into athletic performance has shown that there are countless factors that contribute to how an athlete is able to perform while competing in their sport. For example, compared to 50 years ago, there is much more of an emphasis placed on the strength and conditioning of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.coachup.com\/nation\/articles\/the-importance-of-nutrition-in-athletic-performance\" \/>\n<meta property=\"og:site_name\" content=\"CoachUp Nation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/coachup\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-13T05:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-03T16:59:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/12\/cropped-dreamstime_s_80816166.png\" \/>\n\t<meta property=\"og:image:width\" content=\"795\" \/>\n\t<meta property=\"og:image:height\" content=\"447\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"CoachUp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@coachup\" \/>\n<meta name=\"twitter:site\" content=\"@coachup\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"CoachUp\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance\"},\"author\":{\"name\":\"CoachUp\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#\\\/schema\\\/person\\\/4f0135f472a9e44c78071428e026a372\"},\"headline\":\"The Importance of Nutrition in Athletic Performance\",\"datePublished\":\"2016-12-13T05:00:00+00:00\",\"dateModified\":\"2021-11-03T16:59:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance\"},\"wordCount\":1122,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/wp-content\\\/uploads\\\/2016\\\/12\\\/cropped-dreamstime_s_80816166.png\",\"keywords\":[\"Sports Performance\"],\"articleSection\":[\"Nutrition\",\"Wellness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance\",\"url\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/the-importance-of-nutrition-in-athletic-performance\",\"name\":\"The Importance of Nutrition in Athletic Performance - 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