Lesson 10: Nutrition for Performance & Recovery
Overview:
Nutrition plays a vital role in fueling workouts, maximizing performance, and aiding recovery. In this lesson, we’ll explore essential nutrients, meal timing, and hydration strategies.
Learning Objectives:
By the end of this lesson, you will:
- Understand the role of macronutrients and micronutrients in training.
- Learn how to optimize pre- and post-workout nutrition.
- Develop hydration habits that support performance.
Key Components of Sports Nutrition:
- Macronutrients:
- Carbohydrates: Primary energy source; essential for endurance and strength.
- Proteins: Crucial for muscle repair and growth.
- Fats: Provide sustained energy and support overall health.
- Micronutrients:
- Vitamins & Minerals: Essential for muscle function, recovery, and immunity.
- Electrolytes: Help maintain hydration and prevent muscle cramps.
- Hydration:
- Dehydration leads to fatigue and reduced performance.
- Drink water consistently throughout the day.
- Use electrolyte drinks for prolonged workouts.
- Meal Timing & Workout Nutrition:
- Pre-Workout:
- Focus on carbs for energy (e.g., oatmeal, banana, rice, whole wheat toast).
- Moderate protein intake (e.g., yogurt, eggs, lean meat).
- Avoid high-fat meals before workouts.
- Post-Workout:
- Consume protein + carbs within 30-60 minutes to optimize recovery.
- Example: Protein shake with banana, grilled chicken with rice.
- Pre-Workout:
- Supplements (If Needed):
- Protein powder (whey, plant-based) for muscle recovery.
- Creatine for strength and power.
- Multivitamins to fill dietary gaps.
Nutrition Strategies for Peak Performance:
- Eat a balanced diet with whole, nutrient-dense foods.
- Space meals evenly throughout the day.
- Avoid excessive processed foods and sugars.
- Prioritize hydration for sustained energy levels.
Next Steps:
- Plan balanced meals to support your training goals.
- Prioritize hydration before and after workouts.
- Experiment with pre- and post-workout meals to see what works best.