We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
Travel can be hard and Fast Food can be convenient. First, let’s challenge the thought that since you are eating fast food you can’t make sound nutritional decisions. It’s important that you enjoy what you eat and it is also important to fuel for performance or your work day. If eating certain foods will make you feel sluggish or take away from performance then let’s change that! Here are simple tips and meals that can make fast food convenient and nutritious!
What to look for?
Find options on the menu lower in added sugars.
Look for items lower in Saturated Fat and Avoid Trans-fat. Especially before the competition.
Athletes have higher sodium needs but sodium is still worth looking at when ordering fast food! If their is no way to reduce sodium, then prioritize more water.
Adding is Key!
Look to add fiber!
Add protein-rich snacks prior to eating fast food so you are not overly hungry.
Add color to the meal to form a complete plate!
Drink Plenty of Water, Fast food meals tend to be high in sodium heightening your need for water.
Ordering at Chipotle:
Pre-competition focus on Carbohydrates and Protein.
Save Fats such as queso, guac, sour cream, cheese for Post-competition
Double protein for Post-Workout to promote muscle recovery
Veggies & Brown rice both pre- or Post-workout for adequate energy and micronutrients
Tips Ordering Coffee drinks:
Aim to limit Added Sugar
Avoid syrups is preferred, Sugar-Free syrups are better alternative to support weight loss.
Choose low-fat milk to support weight loss goals.
Whole-fat milk may be preferred for weight gain goals.
5 myths that may be hindering your athletic performance-related gut health.
Gut issues are a common problem affecting about 45-85% of athletes (ter Steege et al, 2012). Issues include Heartburn, acid reflux, chest pain, nausea, vomiting, gastritis, constipation, diarrhea, bloating, gas, etc. There are several pathways of communication between the brain and gut, the most prominent being the vagus nerve (Breit et al. 2018) and over 90% is from the gut to the brain (Bonaz, Bazin & Pellissier 2018). How crazy is that?
Our gut communicates to our brain more than the other way only increases the importance of building a strong gut. GI issues can be caused by numerous factors such as stress, nutrition andnutrient timing, medications, dehydration, etc. Having good gut health may result in reduced inflammation, improved sleep quality, and mental well-being.
Myth: After eliminating food you don’t need to reintroduce them
Fact: Elimination diets such aslow FODMAP were developed with the intent of foods being reintroduced. Eliminating foods increases the risk of potential negative effects on the microbiota and nutritional adequacy. Foods high in FODMAP are high in the prebiotics that fuel our gut bacteria.
Myth: Drinking water causes Bloating
Fact: Drinking water throughout a meal and after can aid in the digestion of food. Water helps with the absorption of nutrients needed to perform at an elite level. SeeTips for Staying Hydrated!
Myth: Snacking is bad for your gut
Fact: Snacking can help curve hunger and reduce the risk of overindulging in a meal which can lead to indigestion. Eating 5 to 6 times per day or every 3-4 hours is recommended and keep your blood sugar consistent and for your stomach to optimally digest. Snacks are a great opportunity to add fiber with Fruits and Veggies to strengthen your gut microbiome.
Myth: Intermittent fasting is necessary to improve my gut health
Fact: Many people who have experienced overindulging in food may think that they need to restrict intake the next day or to fast for an extended period of time. When in fact the continual diet mentality of overeating and then restricting can be endless and harmful to your body. Check out the blog onOverindulge on Thanksgiving? Damage Control Tips for the Weekend After for tips on how to get back on track after a holiday get-together or a night out with friends. There are many foods to include after overindulging to support gut health such as fermented foods and veggies as well as giving your body time and returning to normal eating habits.
Myth: We must take a probiotic and prebiotic supplement to support our Microbiome
Fact: Prebiotics are the food that fuels the Probiotics or good bacteria in our gut. Prebiotics are essential to increase good bacteria in the gut, improve digestion, and even boost your immune system. While some may benefit from supplementation – Using the performance plate and including a variety of food including vegetables, dairy, and fermented foods will help fuel a healthy gut and enhance your performance.
Tips for Improving your gut health:
Start your day with fiber and get veggies in early! Check out this quick and easy way to include veggies in the morning.
Increase foods containing probiotics and prebiotics gradually. Sudden change can cause GI distress. Gradually adding in these foods will help create a strong gut!
Travel Tip: Foods high in prebiotics tend to increase gas in the GI. This is not always a bad thing but when flying for competition bloating can become excessive. If you can relate to having uncomfortable bloating from flying, try this tip! Consume foods low in prebiotics before your flight and then consume the majority of fruits and veggies upon landing. (Use Wendi’s AIRPORT TRAVEL TIP!!)
-NWW Registered Dietitians and Sports Nutritionists
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.