Warning: this might make you hungry! The Carpool Lane with special guest Anita Nall, Olympian AND Nutritionist
One of the popular topics I am asked about when I speak with parents and athletes is about nutrition- what to eat before/during/after workouts, or how to stay fueled during a swim meet. So I brought in my friend, fellow Pennsylvanian and breaststroker Anita Nall to talk to us on The Carpool Lane. Fun fact- Anita swam in the Olympics while I was swimming in high school, and I absolutely had her picture on the cover of my mix tapes- anyone remember those?
Anita has a nutrition program specifically for athletes called Fuel, Compete, Repeat and shared some of her tips with us on the Carpool Lane!
Everyone’s body is different, so you need to find what works for YOU through trial and error. Connect WHAT you eat with HOW you feel. Everyone is different so there is not one right answer.
When you digest food from a big meal, your blood supply is directed to the stomach and away from the big muscles used to play sports- so it’s not a great idea to eat a big meal right before a race or practice.
TIMING IS EVERYTHING! Timing of when you eat is as important as what you eat.
Before a morning workout: eat something that is calorie dense but also small in volume. Examples would be figs (did you know LARA bars are made from figs?), avocado, dates, nut butters.
DURING A WORKOUT- if a workout is longer than 90 minutes, you will need to refuel during that workout. After 75 minutes you will experience a drop in blood sugar. Things like honey stingers, bars, applesauce packets are great options. AND HYDRATE- chances are you will need to replenish not just with water but with electrolytes.
AFTER WORKOUT EAT SOMETHING AS QUICKLY AS YOU CAN. You need to replace the fuel that you just burned. Something is better than nothing! Ideally you want to have a carb and a protein- smoothies are great vehicles for this! Other options: a piece of toast with peanut butter, half of a Cliff bar- remember to connect how your body feels when you eat different things.
THE NIGHT BEFORE A MEET. Make sure to eat a solid meal that is well rounded with protein, carbs, healthy fats, and veggies rather than trying to carbo load.
It’s important to not make any big changes to your diet right before a competition- your body is acclimated to your diet and any big changes can cause your belly to have issues.
PLAN AHEAD- it takes about 2-3 hours for your body to fully digest your food. So if you are racing at 10 a.m. you would want to eat your BIG meal at 7-8 a.m. and then follow up with “mini-meals” like a shake with a protein, carb, and health fat before your race.
The best way to refuel- THE BAKED SWEET POTATO!
SUGAR- the more sugar you eat, the more you want. This creates a vicious cycle! (Again, plan ahead for snacks at a meet- don’t rely on the concession stand).
FOOT CRAMPS are caused by a lack of magnesium- which is found in dark leafy green veggies! Eat more broccoli, bok choy, spinach.
Here is an amazing resource that Anita put together for us on The Carpool Lane!
THANK YOU SO much Anita for all of the tips, tricks, and examples of how to fuel while competing and training! For more information on Anita’s Fuel, Compete, Repeat program visit https://anitanall.com/athletes/
