Tucson’s gorgeous winter weather brings more people outside for their exercise throughout the day. Cooler weather is ideal for athletes going the distance to get out and get some serious duration while summer’s warmer temps are best for building speed.
Athletic performance demands much from your body. While proper training techniques are essential to avoiding injury and making the most gains from your workouts, athletes require special nutrition to feed those hard-working body parts and help them recover.
But what really constitutes athletic activity? It stretches beyond casual jogs or strolls through the park 3 times a week. Sustaining at least 30 minutes of aerobic (cardio) exercise per workout 4-5 times per week constitutes athletic training, and strength training exercise (anaerobic) generally opens up with 10-15 minutes of a warmup activity and then 30 minutes to an hour per workout session, alternating upper body and lower body days.
Running is one of my favorite activities, so let’s use it as an example. Intensive cardiovascular exercise performed by competitive runners is regarded as working at your target heart rate, which is 70 to 89% of your maximum heart rate, for at least 30 minutes at a time. Find your target heart rate on the American Heart Association’s chart: http://bit.ly/1JVQpEC
Athletes such as runners and cyclists who engage in intensive cardio exercise must have adequate nutrition to keep up the hard work. Think of your body as a top quality racing car. You want to use the best fuel for consistent, optimal performance and longevity of your engine’s parts. If you train for competition, your body will also need the best fuel for preservation of all your parts, too.
Genetics govern how our bodies react to the nutrients found in our food choices; we are all made differently, and while many athletes use trial and error to discover what works best for them, there are a few commonly agreed on foods that athletes have found to be life savers for their training, performance and recovery:
Bananas
The go to food for potassium, bananas are usually tolerated well in most athlete’s stomachs. It’s best to enjoy bananas alone for their pure nutrition, but you can either blend them into a smoothie before your workout or afterward in your favorite protein mix.
Oatmeal
This is a great choice for its cholesterol-reducing soluble fiber and the steady energy it yields with complex carbohydrates. If you have cholesterol issues, exercise and oatmeal can work in tandem to help you get that under control. Competitors can enjoy a bowl of oats at least 2 hours before an event to ensure complete digestion and avoid side cramps.
Raisins
Raisins are a great source of iron which can become depleted in athletes, particularly women of child-bearing ages. Add a ¼ cup to your bowl of oatmeal for more complex carbs that help speed you on to victory!
Pork
Pork contains the highest quantity of branched-chain amino acids than any other type of meat. Athletes need these special amino acids to improve recovery time between workouts since they reduce post-workout muscle soreness and fatigue.
Try to get a nitrate/ nitrite-free organic source of lean pork for cleaner eating. If you don’t eat meat, you can buy amino acid supplements. Some athletes like to have both.
Milk/protein
Moo-moo, buckaroo! Fill up your glass with ice cold, creamy, organic milk after you’ve cooled down sufficiently. Milk has a great balance of protein and carbs you need for recovery after you’ve really crushed it on the paths or in the gym.
The rule of thumb for getting your post-workout protein is 20-30 minutes. After the 30 minutes window, your body begins to cannibalize muscle for energy, defeating your efforts to build the strength you need for better performance. Consuming protein within the 30 minute window helps to prevent the cannibalization process.
If you don’t do dairy, some nut milks are being fortified with extra protein, or you can have the whole nuts.
Remember, if you don’t serve your body it won’t serve you. On top of proper nutrition, drink plenty of water to avoid dehydration and muscle cramping. For safe training, verify with your doctor that your heart is healthy enough for intense physical activity.
