Food and Water for Sport

Every person, athlete or non-athlete, functions best with good nutrition.

Athletic performance is influenced greatly by nutrition. Getting the right amount macronutrients and micronutrients can often be the missing link in improving performance.

Macronutrients = carbs, proteins, and fats

Micronutrients = vitamins and minerals

Let’s keep it simple.

Athletes will need the following macronutrients:

  • 45-70% of their diet from healthy carbs
    • Fruit
    • Vegetables
    • Whole grains
  • 15-25% of their diet from lean protein
    • Low-fat dairy - cottage cheese, milk, Greek yogurt
    • Chicken, fish, beef, turkey, eggs, tofu
  • 15-25% of their diet from healthy fat
    • Olive oil
    • Avocados
    • Nut butters
    • Coconut oil
    • Seeds
    • Nuts

Athletes will also benefit from the following micronutrients:

  • Calcium
    • Dairy
  • Vitamin D
    • Egg yolk
    • Fortified milk
    • Yogurt
    • Cereals
    • Fruit juices
  • Iron
    • Meat
    • Fish
    • Eggs
    • Lentils
    • Quinoa
    • Nuts and seeds
  • Vitamin C
    • Oranges
    • Strawberries
    • Broccoli
    • Spinach
    • Tomatoes
  • Electrolytes
    • Mixed nuts
    • Pretzels
    • Potatoes
    • Lunch meat
    • Electrolyte drinks

Last but not least is water intake:

  • Ages 9-13 need 9-10 cups of water per day
  • Ages 14-18 need 10-14 cups of water per day
  • Another easy gauge of water intake is consuming at least half the person’s age in ounces; thus, a 100-pound athlete would need at least 50 ounces of water per day WITHOUT including athletic performance

There is a lot of information and a lot of mis-information out there about food, supplements, and beverages. It is important to select trusted resources based on science. If you are interested in learning more about how to improve your nutrition and its influence on overall health, please do not hesitate to click below for a complimentary Telephone Consultation. Or, call directly at 262-358-6730 to start a conversation.

To Your Best Health,

Dr. Jeanette


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