I just passed my CSSD exam again, meaning I’m officially re-certified as an expert in sports nutrition. 💪 In honor of that, I’m sharing some sports nutrition tips we can all use, no matter what level of fitness you are. I call this ACTIVE LIFESTYLE NUTRITION…
Active Lifestyle Nutrition can help you:
⚡️ stay energized during workouts
⚡️ enhance recovery to feel less sore and prevent injury
⚡️ achieve results like build muscle and endurance
ACTIVE LIFESTYLE NUTRITION CHECKLIST
✅ PRE-WORKOUT: PRODUCE + PROTEIN SNACK
– Have a snack before a workout, the closer you are to a workout the smaller it should be so your stomach doesn’t feel too heavy.
– The best snacks have produce for vitamins, minerals, and carbs to fuel cells + protein for muscle health.
– Some people don’t like eating before a workout, so it’s ok to skip the snack as long as you are well hydrated and don’t feel weak or low energy.
Examples of produce + protein snacks:
🥕carrots + nut butter
🍏apple slices + roasted chickpeas
🥜freeze dried strawberries + peanuts
🍓berries + unsweetened yogurt
🧀cherry tomatoes + cheese stick
🍊orange slices + natural jerky
✅ POST-WORKOUT: RECOVERY MEAL
– Eat a recovery meal within 1-2 hours after workouts to flood key nutrients to tired, drained cells.
– A recovery meal has carbs to refuel cells + protein to build and repair cells + produce and fat to protect cells.
Examples of recovery meals:
🥣Oatmeal: oatmeal + nut butter + mashed berries + hemp seeds
🍌Smoothie: banana + protein powder + spinach + chia seeds
🍎Bento Box: whole grain crackers + tuna + sliced apple + olive oil mayo
🥑Taco Bowl: quinoa + black beans + greens + guac
🥢Fried Rice: fried brown rice + egg + stir-fried veggies + sesame seeds
🍟Fry Fun: baked sweet potato fries + chicken + salad + dressing
– Plain water is a great hydrator, but on extra sweaty days adding in electrolytes can be a good idea (see boosters below).
– The rule of thumb is at least 9 glasses (72 ounces) fluid for women and 12.5 glasses (100 ounces) for men per day. However, being active increases those needs.
✅ TRY NATURAL BOOSTERS
Some foods can give you a little extra push for better performance & recovery. Here’s a few of my favorites…
Electrolytes before, during, and/or after workouts can pump up your hydration. You can buy electrolyte tabs to add to water or use coconut water with a pinch of sea salt.
Matcha before a workout can help you feel more energized, in part because of the caffeine and antioxidants.
Beets or beet powder before a workout give a natural energy boost by increasing blood flow to your brain & muscles.
4. TURMERIC & GINGER
Turmeric & ginger are natural anti-inflammatory foods to help w/ muscle soreness. Great in smoothies or lattes.
NOTE: If you are training for a triathlon/marathon or in a competitive sport, there are extra things you need to consider, however this list is a great start! xx
Leona Will says
Congratulations on your recertification, Dawn!
Thanks for all the helpful suggestions.
DJ Blatner, RDN says
Thanks Leona for the kind words! I appreciate you sharing your high vibes with me! xx DJB