So Your Season Has Been Postponed: How This Can Actually Benefit You - Part 2

Last week we discussed how to view the unfortunate delay of Fall sports with some optimism. This week, we want to take a closer look at how your nutrition plan can play a positive part of an extended off-season, particularly for our endurance athletes. Now that we know the cross-country season has been postponed, this Fall can be a great opportunity to develop good nutrition habits vital to a productive Spring season. 

Let’s review some of the foundations of proper nutrition.

Adequate energy intake

With a goal of consistent, and possibly high volume, training this fall, it’s important to make fueling your body a priority and take the time to listen to what your body is asking for. Consuming adequate energy (calories) is essential to recovery and illness prevention. With distance learning, it’s important to schedule meals and snacks into your day. Aim for a well-balanced diet including a variety of fruits and vegetables. The most important nutrient to consider getting enough of first is protein. Next, dedicate enough of your daily calories to carbohydrates, which are a main source of fuel for training. Carbs should be composed mainly of fruits, vegetables, whole grains, and legumes. About a 1/3 of your diet should consist of fats including those high in omega-3 fatty acids (think fish, avocados, olive oil, nuts and seeds). Keep in mind a well-balanced diet should also include some variety and moderation. Occasionally, some sweet treats can be considered but tracked as closely as the rest of your diet.

Hydration

We still have some warm days left this fall, it is important to make sure you’re drinking water throughout the day. While being thirsty does not always equate to actual dehydration, it can be a good reminder to have fluids to prevent potential dehydration. A great goal to aim for is to consume half of your body weight (in pounds) in ounces of water. If you find you’re a heavy sweater, you may need to consider drinking even more. If you find yourself forgetting to drink, setting an alarm on your phone as a reminder, carry a refillable water bottle with you and know how many ounces it is. This will help you to keep track of how much you’ve consumed and stay on top of your fluid intake.

Recovery nutrition

Fueling day in and day out will allow you to maximize your recovery and performance. If you find yourself training more than once/day or have less than 24 hours in between training sessions you should also focus on the 30 min window right after training. Make sure to consume some protein and also a good amount of carbohydrate. This will allow your body to replenish your energy stores as well as repair muscle damage so you’re ready to go for your next training session.

As with all things, specifics and details will vary with each individual. If you want to gain a leg up on the competition in the Spring start with setting good nutritional habits now with the help of our clinical nutrition team.