There are a number of different ways you can work to improve your athletic performance. You can connect with a physical therapist for sport-specific training, you can work to improve your sleep habits, or you can rethink how you fuel your body before, during and after athletic competition. You’re not going to be able to eat a superfood and grow muscles like Popeye, but you can certainly give your body a bit of a boost by fueling it properly before, during and after intense activity. We take a closer look at how you can boost your athletic performance through nutritional improvements.
What To Eat Before Sports
Let’s start with fueling your body before athletics/exercise/physical therapy. Many nutritional experts recommend that athletes have a small meal or a snack 1-3 hours before competition begins. This will give your body enough time to digest the food before the game and will ensure you’re not running on fumes when the game begins. More blood goes to your muscles when you’re exercising, so eating too close to gametime can leave your muscular system and your digestive system fighting for resources. A healthy meal that is a mix of carbohydrates, lean proteins and healthy fats can give you a small energy boost when it’s gametime. Oatmeal, granola, bananas, apples, or an energy bar are all great options.
What To Consume During Sports
You’re not really going to want to consume anything heavy during the game, as that can kick your digestive system into overdrive when your body should be focused on optimizing muscle performance. Staying hydrated is very important, so mind your fluid intake. If you’re going to eat something, make sure that it too can help replace lost fluids. Watermelon and orange slices are a great option. Try to drink 16-32 ounces of water per hour for athletics that have you working at a moderate-intensity level or above. Stay away from drinks that are high in sugar or caffeinated products like coffee or energy drinks, as sugar and caffeine can upset your stomach during athletic performance.
What To Eat After Athletics
Putting the right food in your body after athletics can help to fuel your recovery and make sure you’re ready for the next practice or game. Protein and healthy carbohydrates can help to replenish glycogen, which is stored in your muscles and released as a form of energy during exercise. This will work to replenish your body’s energy sources and make it easier for your muscles to recover after intense exercise. If your game or workout finishes late in the night, avoid consuming a large meal before bed, as this will kick your digestive system into overdrive when your body should be relaxing and recovering from the rigors of the day. Again, avoid overly sugary or caffeinated food right after athletics.
If you’re serious about taking your athletic performance to the next level, make sure you connect with a physical therapist at OrthoRehab Specialists. We can optimize your athletic performance in a number of different ways so that you can become the best version of yourself when you’re competing or exercising. For more information, or to set up your first appointment, reach out to our team today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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