Dietitian Approved Athlete's Traning & Nutrition Guide
It’s January and many of us are evaluating our “New Year, New You” goals and how we are going to accomplish them in 2022! Maybe you want to exercise more or eat better, but you’re lost at where to start or maybe you’re curious about how to take your training and nutrition game to the next level. Well, we’ve got you covered with our Athlete’s Training & Nutrition Guide and a few tips on how Medjool dates can help fuel you in 2022! Dates can be found in the fresh produce section of the grocery store!
While exercise may not seem fun in the moment, research suggests that it can help reduce stress and give you more energy throughout the day. Schedule exercise on your calendar and make time for short bursts of movement during your workday.
The Center for Disease Control (CDC) recommends the following exercise guidelines for healthy adults:
Other training tips include:
Medjool dates are an excellent source of carbohydrates pre-, during- and post-workout. They can help fuel your exercise routine while also providing your body with other essential nutrients it needs to recover like antioxidants and potassium. Plus, they are a simple, convenient, ready-to-eat snack that you can throw in your gym bag.
Pre-workout nutrition is focused on fueling and hydrating the body for training and performance.
During exercise, the main focus is to stay hydrated.
For those that train longer than 90 minutes, the sports nutrition recommendation is to add 30-60 grams of carbohydrate per hour.
Post-workout nutrition is focused on recovery. Think of recovery as having 3 R’s: Replenish, Rebuild and Rehydrate.
1. Set an achievable goal. “I want to lose 15 pounds” doesn’t help you much. Set a realistic goal of how much weight you want to lose in a week or month and create an action plan to make it happen. Remember, a goal without a plan is just a wish! Then develop five motivational messages to keep you on track and place them where you can see them daily or schedule them on your phone calendar so they alert you.
2. Live by the 80/20 Rule. Healthy eating has to fit into your life or you will never be able to maintain it. While veggies should fill up our plates, it is not realistic to say that you will never eat cake again, so it is important to understand how to make all foods fit. Think of living by the 80/20 Rule. This means that 80 percent of the time you focus on eating nutrient-rich foods like whole grains, lean protein, healthy fat, fruits, and veggies as well as exercising. Then, 20 percent of the time you can include foods that are higher in calories and lower in nutrients.
3. Schedule in exercise. Most people have to exercise to reach or maintain a healthy weight. Figure out how many days of exercise are possible and schedule them like a meeting on your calendar. If you can’t do it that day, reschedule it. Make exercise a priority.
4. Develop a win/challenge list. As you begin your fitness and nutrition journey, keep a journal on what you are succeeding at, food and exercise-wise, and where the challenges are. If you can identify the challenges, you can determine what needs to change.
5. Be accountable. Find an accountability partner to check in with on a daily or bi-daily basis. This will help you stay on track towards your goal.
If you’re an everyday exerciser or athlete looking to upgrade your fitness nutrition game, check out Amy’s book, The Sports Nutrition Playbook!
You can find Medjool dates recipe inspiration here too!
Amy Goodson, MS, RD, CSSD, LD
Amy Goodson is a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis on overall health, wellness, and sports nutrition. She is a speaker, spokesperson, and writer and passionate about communicating positive nutrition messages to consumers.
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