Spring Diet Tips for Athletes
by Melinda Burris
Spring is often referred to as a season of rebirth, as plants and vegetation begin to grow again in response to the return to warmer temperatures. Experience your own resurgence this spring by taking the opportunity to rejuvenate your diet plan and renew your commitment to eating healthy.
Athletes always have to be concerned with what they eat and when they consume it, so they are at their best for training and competition. All of us, fitness enthusiasts, athletes, or just the average American knows how easy it is to let your diet go and put on a few extra pounds during the cold, short days of winter. This article discusses how to get back on track nutritionally by applying a few common sense rules and incorporating natural, healthy foods back into your daily diet regimen.
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Jennifer Gibson is a registered dietician at the United States Olympic Training Center, located in Colorado Springs. The center is the place where Olympic hopefuls flock each year to train in a wide range of sports from running to water polo to prepare physically and mentally for the ultimate sports competition. Some athletes spend years at the center, honing their skills in an effort to make their Olympic dream a reality.1
According to Gibson, a quality performance diet really comes down to “keeping things simple.”1 During her time at the Olympic Training Center (OTC), Gibson has worked with professional athletes competing in a variety of high-intensity sports. Yet, she contends the nutritional principles used at the OTC are beneficial to people of all ages and fitness levels.1
The first step in starting a new dietary program is having a thorough clinical assessment done so you know where you are starting from and what areas you specifically need to pay attention to and work on. Gibson explains that at the OTC, each athlete undergoes an examination and a series of tests. The examination commonly includes urinalysis to see if your body is properly hydrated or if you need to increase your daily water intake. A skinfold test reveals your fat-to-muscle ratio. An analysis is also used to determine your resting metabolic rate, a measurement of how many calories your body burns when you are at rest. Blood work is taken to check for any nutrient deficiencies so findings of low iron, vitamin, and other essential mineral levels can be addressed right away.1
Before you start a new diet, see your medical care provider for a full assessment. Doing so will tell you where you are starting from and give you concrete measurements you can use to track how well you are progressing. While elite athletes frequently undergo this type of examination, Gibson asserts that for the average person, having an assessment twice a year should suffice.1
Some nutritious fruits and vegetables in season in spring include:
v Strawberries – Rich in vitamin C and high in fiber, fresh strawberries can be used in protein shakes, added to salads, and enjoyed on their own!
v Cherries – Rich in antioxidants, cherries can also help speed recovery time because they are a natural source of anti-inflammatory compounds.
v Spinach – This superfood is rich in vitamin A and other essential minerals. It is also high in fiber.
v Arugula – Next time you go to make a salad, reach for arugula, a variety that is rich in nitrates, compounds that cause the blood vessels to relax and expand, encouraging better circulation.2
Recipes:
Here are two easy to prepare, healthy recipes to get your energy level up and fuel your body for your next workout. *Recipes by the BBC’s Good Food cookery writer, Sophie Goodwin:
Breakfast super-shake
Prep time: Just 5 minutes (no cooking involved)
1 Serving (391 kcals per serving)
This gluten-free vegetarian shake “is high in natural fats and sugar.”1 Two components that will give you the energy you need for a high-intensity training session or a competitive event.
The ingredients used are simple and you will probably have most of these items in your refrigerator or pantry already:
Ø 100 ml of whole milk
Ø 2 tbsp natural yogurt
Ø 1 banana
Ø 1 cup frozen fruits of the forest (wild strawberries, blackberries, blueberries)
Ø ¼ cup fresh blueberries
Ø 1 tbs chia seeds
Ø ½ tsp cinnamon
Ø 1 tbs goji berries
Ø 1 tsp mixed seeds
Ø 1 tbs honey (preferably raw or Manuka)
Directions: Combine all ingredients in a blender and process until smooth. It’s that easy!3
Nutritionists recommend athletes make a salad a couple of times a week and always have one ready in the refrigerator. Doing this ensures you always have something healthy and nutritious to snack on. You can build on salads as well.3 If you need additional protein, for example, you can broil chicken or fish, slice it, and add it to your salad.
The next recipe from Godwin combines a mixture of healthy fats and lots of protein to help you create a salad with a little more punch than a regular salad to provide you a nutritious, flavorful meal. Creating salads like this one from time to time will help you beat “salad fatigue”. It’s important to prepare different dishes that appeal to your palette. Dieticians will tell you: you are much more likely to keep to your diet if it consists of foods you actually enjoy eating!
Tuna, avocado, and quinoa salad
Prep time: Just five minutes
Cooking time: 20 minutes
Serves two (663kcals per serving)
Ingredients:
Ø 100 grams quinoa
Ø 3 tbs extra virgin olive oil
Ø The juice of 1 lemon
Ø ½ tsp white wine vinegar
Ø 4 oz. tuna, drained
Ø 1 avocado, with the pit removed, and the flesh peeled and cut into chunks
Ø 1 cup of cherry tomatoes on the vine, halved
Ø 50 grams of crumbled feta cheese
Ø 50 grams baby spinach leaves
Ø 2 tbsp mixed seeds, toasted
Directions: First, rinse the quinoa well with cold water. Place in a saucepan and then add enough water to cover, then bring to a boil. Reduce heat and let the quinoa simmer for 15 minutes. Drain, and then transfer to a bowl. Allow the quinoa to cool slightly.
While the quinoa is cooking, combine the oil, lemon juice, and vinegar with seasonings of your choice into a jar or jug.
When the quinoa has cooled, mix with your dressing and the remaining ingredients. Season as desired and serve.3
Use these tips and be sure to incorporate a variety of fresh spring foods into your daily diet to keep your body in tip-top shape for spring training! Enjoy!
References:
- Heil, N. (7 March 2013). The Secret Food of Athletes: Inside the Olympic Training Center’s Nutrition Lab.
- NutritionBeat.com. (2 May 2017). Spring Foods for Athletes!
- BBC Good Food. (2021). Eat Like an Athlete.
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