"Energize Game Day: What Athletes Should Eat! 🏅🍽️"
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Jan 11
- 6 min read
Updated: Jun 24
Energize Game Day: What Athletes Should Eat! 🏅🍽️
When it comes to athletic performance, what you eat and drink can make all the difference. Fueling your body properly is essential to smash your goals and reach peak performance levels. Here are some vital nutrition tips tailored for athletes, inspired by Dawn Weatherwax's Sports Nutrition Academy.
Start Strong with Breakfast (6-8 am) 🌅:
Breakfast sets the tone for your day. Opt for lean protein and complex carbs to kickstart your metabolism. Include healthy fats and fruits or carbs to provide sustained energy. Don't forget your fluids—aim for 16-32 oz with 500-1000 mg of sodium to stay hydrated. 💧
Mid-Morning Competition Fuel (8-12 pm) 🍏:
As you approach competition or training, focus on fruits and carbs to keep your energy levels high. Continue hydrating with 4-20 oz of fluid per hour, supplemented with 100-250 mg of sodium. Healthy fats provide essential energy, and a touch of honey can be an optional sweet boost. 🍯
Lunchtime Energy (11 am-1 pm) 🍗🥗:
A balanced lunch fuels afternoon activities. Incorporate lean protein like chicken (3-4 oz) and cheese (1 oz), alongside complex carbs (2-4 slices). Maintain fluid intake of 16-32 oz with 500-1000 mg of sodium. Healthy fats (1/4-1/2 cups) and your choice of fruits or carbs (2-4 each) round out this meal. 🍌🍞
Afternoon Competition Nutrition (2-7 pm) ⚡🥝:
For afternoon competitions, maintain energy with fruits and carbs (1-2 cups). Lean protein (20-30 g) supports muscle function, while 4-10 oz of fluid per hour with 100-250 mg of sodium keeps you hydrated. Healthy fats (2-4 Tbsp) and optional honey can enhance endurance.
Dinner Replenishment (6-8 pm) 🍽️🌟:
After a full day, dinner is crucial for recovery. Lean protein (3-4 oz) combined with complex carbs (1-2 cups) helps repair muscles. Continue hydration with 16-32 oz of fluid and 500-1000 mg sodium. Add healthy fats (1-3 Tbs) and veggies (1-4 cups) for a balanced finish. 🥦🍚
Evening Snack (8-11 pm) 🍓🌙:
End your day with a light snack. Opt for fruits or carbs (1-2 cups) and lean protein (20-30 g) to keep your metabolism active. Stay hydrated with 4-20 oz of fluid per hour and 500-1000 mg of sodium. Healthy fats (1/4-1/2 cup) and optional tart cherry can aid recovery. 🌙🍒
Optimize Your Nutrition:
Tailor your nutrition plan to your specific needs and goals. For more personalized guidance, consider consulting with experts like Dawn Weatherwax's Sports Nutrition Academy. Remember, fueling your body is key to achieving your personal best! 🌟🏆
categories
athletic performance, nutrition tips, hydration, meal timing, recovery strategies, energy management, personalized nutrition, sports supplements, healthy eating habits, competition preparation
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Micah Markley
In the world of sports, achieving peak performance goes beyond just rigorous training and practice. Nutrition plays a pivotal role in enhancing an athlete’s strength, speed, and overall capabilities. At SN2Go & DWSNA, athletes are discovering how the right nutritional guidance can transform their game.
Take Michael Markley, for example. Starting his journey with a struggle to gain weight, he has now added over 40 pounds of lean muscle, becoming not only leaner and faster but also a leader on his team.
This transformation was not just about hitting the gym harder but incorporating specialized sports nutrition and testing into his training regimen.
The Academy focuses on personalized nutrition plans that cater to individual needs, ensuring that athletes fuel their bodies for optimal performance. Whether it’s through “Food for Speed” blogs or the interactive SN2Go platform, athletes have access to resources that help them fuel, grow, thrive, and dream.
The importance of nutrition is echoed in their motto: “Fuel your goals & dreams!” With a variety of snacks and hydration options, they provide a comprehensive approach to athlete wellness. Emphasizing the need for proper fueling, the Academy ensures that every athlete is equipped with the knowledge and tools to succeed.
Join the wave of athletes who are not just training hard but also eating smart. With the right nutrition, your potential is limitless. Fuel your performance and see the difference it makes in your journey to greatness.
Ready to fuel your body and dreams every day?
Join my DWSNA Academy
Why?
Because I want to support your Goals & Dreams NOW!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
Stay Connected
For more tips and updates, follow us on
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
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