There’s a lot to be said for a high quality diet. Better eating habits are something that every athlete without a full time nutritionist, dietician or chef thinks about. Putting cleaner, healthier ingredients in our systems can be incredibly beneficial. But it’s also hard. While the quality of ingredients can be a factor in how our bodies function, there are a few other contributors as well. Here are some of Team ECRP‘s favorite healthy eating reminders.
Eat Little and Often
Start eating better with your snacks. A good for you snack provides energy and quality nutrition without causing low, spiking blood sugar levels or tiredness. Foods like fruit, nuts, granola, protein bars (watch those labels!) and yogurt are great choices. Snack between breakfast and lunch and between lunch and dinner, but not after.
Remember Main Meals
Proper snacking is important but regular meals are what really count. Well rounded meals with equal portions of protein, fat and carbohydrate are ideal. Breakfast should be clean or even Paleo, big enough to fuel your morning but not so large you’re busy digesting it for hours. Ensure protein and healthy fats make up a good portion of meals. Both macro nutrients help you feel full longer and can aid in curbing hunger to loose weight.
Drink More Water
Water is the most important nutrient in your body, making up 50 to 60 percent of your bodyweight. There are several ways to ensure you’re getting enough hydration throughout the day. Count your fluid and aim to down half your bodyweight in ounces of water. Weigh 200 pounds and you’ll need 100 ounces of water each day. Of course, the pee test is always available. Your urine should be clear, not the color of yellow sports drink and happen 5-8 times a day. Just chugging water isn’t the answer, though. If the fluid is going right through your body, it’s not being absorbed. Add a dash of salt to help your body absorb the water it needs when you’re dehydrated.
Keep Track and Plan
Use a food journal, write a grocery list, and save leftovers for snacks. Track what you have already eaten and plan future meals to help ensure a healthy and varied diet. Read labels and know what everything on them means. Typically, the simpler and more understandable the label, the better choice that food is.
Use these tips for better eating and you’ll have more energy throughout the day while recovering faster and performing better.