While many athletes focus solely on training, nutrition plays an equally vital role in performance. Understanding the foundations of nutrition and how to properly fuel your body with macro and micronutrients and hydration is key to reaching your full potential on and off the court. From macro and micronutrients to hydration, these are the key essentials that help fuel your athletic performance.
The Importance of Nutrition
Nutrition sets the stage for how hard you can go on the court or in the weight room. The food you eat is fuel for your body, and proper fueling allows you to perform at your highest capacity. Without the right amount of food, your body won’t keep up with the intensity. How many of you feel like you are running low on energy? I know I have my days. But did you know that fatigue can often be a sign of underfueling? This is your body’s way of communicating that it needs more food. By increasing the amount of nutrients we consume each day, we can recover from this lack of energy. We all know that when our energy is high, our performance also increases. Something so simple as increasing your portion at mealtimes or adding in a snack can take you to the next level, and as an added benefit, nutrition helps support muscle growth and repair.
Macronutrients – The Fuel for our Bodies
Three macronutrients provide our body with energy: carbohydrates (aka carbs), protein, and fat. Each macronutrient plays a different role in the body to sustain you throughout your training and support you in recovery. Here is the breakdown of what each macronutrient does:
First up, carbs serve as your body’s primary energy source. The cool thing is, when you eat more carbs than your body immediately needs for energy, it gets stored in your liver and muscles. Your body will then use this to give you enough energy for practice or a game.
There are simple and complex carbs; simple carbs turn into glucose quicker, giving you a burst of energy. Some great sources are bananas, dried fruits, oatmeal, and white rice.
Complex carbs take longer to turn into glucose, which gives you more sustained energy. Complex carbs are whole grains such as brown rice, quinoa, wild rice, fruits, and veggies. A balance of simple and complex carbs will allow you to support training needs.
Next up, let’s talk about protein – think of protein as the building block for muscle repair and growth. The recovery process starts as soon as you are done training; ensuring you regularly eat enough protein will allow you to build and develop your muscles. Protein aids in good recovery, both being very important for overall performance. Good protein sources include lean meats, dairy products, and plant-based proteins like beans and chickpeas.
Finally, fat – while fat often gets a bad rep, fats are essential for athletes as they provide long-lasting energy, which will be helpful during a long practice or intense game. When choosing a fat source, you want to opt for healthy fats such as avocados, nuts, and seeds and avoid highly processed oils, which can lead to inflammation and other health concerns.
Hydration – The Key to Peak Performance
Hydration is often the missing piece for many athletes. How many times do you find yourself walking around without a water bottle or, better yet, one that is empty? Hydration is so important; even slight dehydration can significantly impact performance. Water regulates body temperature, supports digestion, and aids in detoxification and transporting nutrients. All of which are related to your performance. Athletes should hydrate before, during, and after exercise to replenish lost fluids and aim for a minimum of half your body weight in ounces.
Micronutrients – Small but Mighty Nutrients
While macronutrients make up the larger portion of what you consume daily, micronutrients (vitamins and minerals) play an important role in your body’s overall function. As an athlete, you should set a goal for yourself to make your plate as colorful and diverse as possible, including the following: colorful fruits and vegetables, whole grains, healthy fats, and lean proteins. Eating with this goal in mind will allow you to get a wide a variety of nutrients in to support performance and recovery.
By understanding and implementing these nutritional foundations, you’re not just feeding your body—you’re investing in your athletic performance. While macronutrients, hydration, and micronutrients form the core of nutrition, remember that every body is unique. Your nutritional needs will differ from other athletes’. Listening to your body’s signals will help you develop a more effective approach to nutrition, preparing you for the next level of athletic achievement.
About the Author
As a Certified Nutrition Coach, Julianna Quiring helps athletes optimize their performance through proper nutrition. Drawing from her experience as a Performance Nutrition Intern at Iowa State Athletics and nutrition coach at Life Time Fitness, she creates personalized strategies that enhance athletic achievement. Her goal is to guide and inspire athletes to make informed nutritional choices that support their success both on and off the court.