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...
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