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[\/et_pb_text][et_pb_image src=”https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/06\/Sports-Nutrition.jpg” alt=”Sports Nutrition” title_text=”Sports Nutrition” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.4.4″][\/et_pb_image][et_pb_text _builder_version=”4.4.4″ text_font=”||||||||” text_text_color=”#777777″ text_font_size=”17px” header_font=”||||||||” header_2_font=”||||||||” header_2_text_color=”#777777″ header_2_font_size=”30px” header_2_line_height=”1.3em”]<\/p>\n
The goal of sports nutrition is to keep you hydrated, enhance your energy level, build lean muscle, and burn fat.\u00a0<\/p>\n
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We all have unique individual needs<\/a> and engage in different workouts and levels. Nutrient ratios and portions will vary depending on your goals and workout intensity. I recommend\u00a0that you experiment with different foods and timing to see what suits your individual needs.<\/p>\n Here are some general guidelines to get you started with sports nutrition for energy and recovery.<\/strong><\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.4.4″ text_font=”||||||||” text_text_color=”#777777″ header_font=”||||||||” header_2_font=”||||||||” header_2_text_color=”#777777″ header_2_font_size=”36px” header_2_line_height=”1.3em”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.6.6″ text_font=”||||||||” text_text_color=”#777777″ text_font_size=”17px” header_font=”||||||||” header_2_font=”||||||||” header_2_text_color=”#777777″ header_2_font_size=”30px” header_2_line_height=”1.3em”]<\/p>\n Portion control is critical. [\/et_pb_text][et_pb_text _builder_version=”4.4.4″ text_font=”||||||||” text_text_color=”#777777″ header_font=”||||||||” header_2_font=”||||||||” header_2_text_color=”#777777″ header_2_font_size=”36px” header_2_line_height=”1.3em”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.6.6″ text_font=”||||||||” text_text_color=”#777777″ text_font_size=”17px” header_font=”||||||||” header_2_font=”||||||||” header_2_text_color=”#777777″ header_2_font_size=”30px” header_2_line_height=”1.3em”]<\/p>\n It is important to refuel after you work out because your glycogen stores become depleted. Skipping your post-workout snack can cause prolonged soreness as well as premature muscle fatigue. This is caused by incomplete glycogen restoration<\/a>.<\/p>\n [\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=”3.25″ custom_padding=”31px|||||”][et_pb_column_inner saved_specialty_column_type=”3_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_cta title=”Want more support? Reach out to me for a nutrition consultation” button_url=”https:\/\/vitalizedbody.com\/contact\/” button_text=”Contact Now” _builder_version=”4.4.4″ header_font=”|700|||||||” header_text_align=”left” header_font_size=”30px” header_line_height=”1.2em” use_background_color_gradient=”on” background_color_gradient_start=”rgba(218,93,89,0.66)” background_color_gradient_end=”#da5d59″ background_color_gradient_overlays_image=”on” background_image=”https:\/\/vitalizedbody.com\/wp-content\/uploads\/2019\/05\/bowl-cutlery-delicious-373941.jpg” custom_button=”on” button_text_size=”18px” button_text_color=”#515151″ button_bg_color=”#f7f5f2″ button_border_width=”0px” button_border_color=”#444444″ button_border_radius=”25px” button_font=”||||||||” button_icon=”%%28%%” button_icon_placement=”left” text_orientation=”left”]<\/p>\n Complimentary Phone and Video Nutrition Consultations Available<\/strong><\/p>\n [\/et_pb_cta][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner 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Nutrient ratios and portions will vary depending on […]<\/p>\n","protected":false},"author":2,"featured_media":17425,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[3,2],"tags":[91,92,93,89,90],"yoast_head":"\nPre-workout nutrition<\/h2>\n
<\/strong>If you consume too many calories your body will focus on digesting food instead of fueling your workout. Have you ever had cramps from eating too much before your run or cardio? It is not enjoyable. \u00a0I encourage eating three smaller meals and two snacks per day. This will assist in under-eating and over-eating.<\/p>\n\n
<\/strong>Fat<\/a> takes the longest to digest, then high fiber foods, followed by protein.<\/a> Carbs break down the quickest. Eat a meal or snack that is relatively low in fat, moderate protein, and moderate in carbs such as veggies.\u00a0I suggest a complex carb, healthy fat, and protein combination. An example is 4 ounces of chicken with 1 cup steamed asparagus, 1\/2 sliced avocado, and 1\/2 cup cherry tomatoes.<\/li>\n
<\/strong>This should include protein as well. Hummus and veggies is a great example.<\/li>\n
<\/strong>You can fuel up with a natural electrolyte drink to provide energy for working muscles. Vega electrolyte replacement powder<\/a> is a great option to help replenish your electrolytes as you workout.<\/li>\n<\/ul>\n\u00a0<\/h3>\n
Post-workout nutrition<\/h2>\n
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30-minutes is the optimal time-frame for restoring glycogen stores. It promotes quicker recovery of your muscle tissues.<\/li>\n
<\/strong>Protein builds tissue\u00a0that\u00a0breaks down during exercise.I recommend a plant-based protein powder<\/a> with spinach and berries, or an egg and veggie stir-fry to assist in protein recovery.<\/li>\n
<\/strong>Hydration<\/a>\u00a0enhances muscle recovery, energy, and brain function. I suggest drinking 1\/2 of your body weight in ounces of water every day.<\/li>\n<\/ul>\n\n