Berries Can Help Manage Post Exercise Inflammation!
Along with beet root juice, ginger, pomegranate, tart cherry juice, turmeric, and Vitamin D!
- Eat 3 meals daily with 2-3 snacks in between.
- Athletes need 1-3 grams of carbohydrates per pound of body weight daily.
- Good sources of carbohydrates: organic fruits and vegetables, beans and lentils (also known as legumes), and unrefined whole grains (100% whole grain bread, brown rice, unprocessed oatmeal such as steel-cut oats, and barley)
- Athletes need 1.2-2 grams of protein per kilogram of body weight daily, especially during the season.
- Good sources of protein: lean meats (beef, chicken, pork, lamb, and fish) and eggs
- Athletes need 1 gram of fat per pound of body weight daily, especially to help add muscle mass.
- Good sources of healthy fats: avocados, cold water fish (tuna, salmon, and mackerel), raw nuts (except peanuts), natural nut butters (peanut and almond), seeds, and some cooking oils (coconut, olive, safflower, and sesame oil)
- Athletes need at least 1,000 milligrams of minerals daily (calcium, magnesium, sodium, phosphorus, and potassium).
- Good sources of these minerals: organic dairy products, green leafy vegetables, beans/lentils, fish, raw nuts/seeds, unrefined whole grains, bananas, potatoes, beets, oranges, and peppers
- Athletes need at least 100 milligrams of vitamins daily.
- Good sources of vitamins: organic fruits and vegetables, unrefined whole grains, lean meats, raw nuts/seeds, organic dairy products, and plant oils
- Athletes should drink plenty of water to stay hydrated (1/2their body weight in ounces daily).
- Eat at least 2 hours before the sporting event
- Consume plenty of carbs, lean proteins, and foods low in fat
- Afterwards the body will be rebuilding muscle tissue and restoring carbs and fluids for up to 24 hours
- It is important to continue to eat plenty of foods low in fat, lean proteins, and carbs even after sporting events
- Drink plenty of water before, during, and after physical activity
- Foods high in potassium are also recommended, especially after physical activity to replace electrolytes lost from perspiration
For up-to-date information on nutritional guidelines for athletes, visit heritageihc.com