Very few things can impact training results as much as
nutrition. The old adage “get out what you put in” is right on the money, yet
too many athletes overlook this area. Rather than build a well-rounded diet,
athletes are looking for the shortcut to gains, aka supplements. Sports and
nutritional supplements are a multibillion-dollar industry, but the benefits
are misunderstood. This is going to sound crazy, but supplements are supposed
to be used to supplement a base diet. I know, hard to believe.
If you’re a high school or college athlete currently in your
offseason and busting your butt in the weight room, make sure you’re putting in
the proper fuel for your body to recover. The following items should be on
every athlete’s shopping list and staples in their diet. At the bottom, I
include five supplements that are worth the investment, but should be used to
complement your diet.
Water
Make
this your main beverage, and no, the water in soda, beer, etc. doesn’t count.
Chicken
Easy
to grill or cook inside if you don’t have access to one and there are a million
different ways to change the taste.
Canned
tuna
Find
a protein supplement that can beat 32 grams of protein with 0g carbs.
Eggs
If
you’re one of the unfortunate souls who can’t eat eggs without vomiting (like
myself), it’s hard to find a protein source to replace a few eggs.
Frozen
vegetables
This
is laziness/efficiency at its best – the little microwave steamer bags of
veggies are great and easy to cook; there’s no reason you can’t have a big
helping of veggies at every meal with them.
Steak
Depending
on your budget, you can grill a nice sirloin, get some top round and slice it
up for fajitas, or use a crock-pot with a lower quality cut. Almost as many
possibilities as chicken.
Coffee
If
you need an energy drink, go with the original. In addition to caffeine, coffee
has a laundry list of benefits including antioxidants and even reducing risks
for certain types of cancer.
Salmon
Loaded
with Omega-3 and Omega-6 fatty acids, salmon packs a lot more than just
protein.
85-90%
Lean Ground Beef
Less
ideal than chicken or fish, but again, budget constraints happen. Go with the
leanest you can find of fresh ground beef for burgers, pasta sauce, chili, etc.
Fruits/Berries
Try
to get as many colors as possible – blue, red, yellow, orange, purple – because
each has its own benefits.
Yogurt
Greek
or normal, yogurt is a good source of protein, calcium, and probiotics to help
with digestive health.
Peanut
Butter
If
you’re looking to gain mass, peanut butter is your best friend. Cheap and
loaded with protein and healthy fats, it also makes up half of the greatest
workout meal ever (PB&J).
Multigrain
Bread
For
any carb source, look for multigrain, whole grain, or preferably
fiber-enriched.
Oatmeal
Great
breakfast with low glycemic index carbs, not to mention it’s cheap and easy.
Ground
Turkey
This
one is just for variety. Usually leaner than ground beef (and also more
expensive), it’s a nice alternative to have, especially if you’re sensitive to
red meat.
Supplements
Again, these are to be used in conjunction with a
well-rounded diet, not in place of.
Whey
Protein Powder
Use
it pre workout if you don’t have anything else, post workout to get fuel to the
muscles immediately, right after you wake up to refill after the eight hour
fast called sleeping, or right before bed to help with recovery and mass
building. Take a lot of protein is the point.
Creatine
I
used to be very skeptical of creatine, but it has passed the test of time and
is considered one of the safest supplements available. As a pre workout
booster, it’s fantastic.
Magnesium
I
have used magnesium for about ten years now and know when I have been skipping
it. I take one capsule before bed and feel that I get better rest and recover
quicker from workouts. I don’t have much research on the matter, but it has
worked for me and it’s pretty cheap.
Fish/Flaxseed
Oil
Omega-3
fatty acids are essential for countless functions in the body and far too many
people aren’t getting enough.
Multivitamin
With the stress of training (and athletes’ aversion to
complete nutrition), it’s easy to be deficient in one or more areas. A
multivitamin can help make sure your body is getting the micronutrients it
needs to function properly.
This list isn’t comprehensive, but it’s a good place for
young athletes to start. Most people already know all of this – “Yeah, I need
more protein” “I probably need to eat more veggies” – but few will act on it.
Here’s your resource, use the shopping list to fill your refrigerator and
freezer and let your body recover from the training sessions. If you average an
hour of training a day, what are you doing the other 23 to make gains? Eat
healthy, feel healthy, get stronger, and perform better.
As always, if I can ever help you or your program,
please don’t hesitate to contact me.
All the best,
Drew Henley, CSCS, USAW,
CES
480-241-4112
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