Foocs no one set athlehes for how much water Energy-boosting foods for athletes drink. Sprouts are easy to prepare and digest. Mint Keep your cool while training or racing and add some mint to your water or chew on it during conditioning. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones.

Energy-boosting foods for athletes -

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The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat.

Sweet or baked potato with toppings of choice watch high fat choices. Grill up some vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods. This hearty fish contains plenty of omega-3 fatty acids to benefit your cardiovascular health, but the protein content alone will keep your body feeling on par.

Sip on this natural energy booster the day of the race. Coconut water contains sodium, potassium, calcium, magnesium, and phosphorus—which are five major electrolytes. Find the Tough Mudder course and event for you. Join us on Facebook , Instagram or Twitter to keep up to date with nutrition and training tips.

Mint Keep your cool while training or racing and add some mint to your water or chew on it during conditioning.

Whole Grains If you swap your sub roll for whole grain bread or your white spaghetti for whole wheat penne, your body will feel entirely different in the best way. Seeds Eat like a bird to perform like a lion. Eggs Rich in protein and B-vitamins—which are essential for a healthy metabolism and energy function—eggs will not let you down while getting ready for a Tough Mudder.

Spinach Eat it raw or cook it up during your meal prep session at the start of the week. Salmon Grill up some vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods. Coconut Water Sip on this natural energy booster the day of the race.

YOU MIGHT LIKE. Learn more. Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands.

The keys to peak nutrition performance aimed to complement your training and competition are reviewed below. The energy needs of athletes exceed those of the average person.

The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item.

Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels.

Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth.

Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily.

The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery.

Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.

Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products.

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