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Top 10 Nutrition Tips for Athletes

Athletes have unique nutritional needs to help support their performance and recovery. Here are the top 10 nutrition tips for athletes:

Fuel up with carbohydrates: Carbohydrates provide the primary energy source for athletes, so make sure to eat plenty of whole grain bread, pasta, rice, fruits, and vegetables.

Get enough protein: Protein is essential for muscle growth and repair. Athletes should aim to consume 1.2-2 grams of protein per kilogram of body weight per day from lean sources such as chicken, fish, beans, and tofu.

Hydrate properly: Dehydration can negatively impact performance and recovery. Drink water regularly throughout the day, and aim to consume 17-20 ounces of water 2-3 hours before exercise and 7-10 ounces every 10-20 minutes during exercise.

Eat healthy fats: Healthy fats such as those found in nuts, seeds, avocado, and fatty fish can help reduce inflammation and provide energy for endurance exercise.

Eat a balanced diet: A balanced diet consisting of a variety of whole foods can help ensure that athletes are getting all the essential nutrients they need to support their performance and recovery.

Time meals and snacks appropriately: Eating a meal 2-3 hours before exercise can help provide energy, while a small snack 30 minutes before exercise can help maintain blood sugar levels.

Refuel after exercise: Eating a combination of carbohydrates and protein within 30 minutes of exercise can help replenish glycogen stores and support muscle recovery.

Consider sports drinks for endurance exercise: Sports drinks can help replenish electrolytes and provide carbohydrates for athletes who are engaging in endurance exercise.

Supplement wisely: Athletes should be cautious when it comes to supplements, as many are not regulated and may contain banned substances. Talk to a healthcare provider before taking any supplements.

Pay attention to food safety: Make sure to practice proper food safety techniques such as washing hands, cooking food to the appropriate temperature, and storing food properly to reduce the risk of foodborne illness.

Remember, nutrition plays an essential role in an athlete's performance and recovery, and working with a registered dietitian can help ensure that athletes are meeting their unique nutritional needs.

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